Three sets of
Then set the clock for 3, 5 minute rounds and against each 5 minute running clock
Record time to complete all reps in each round.
Results: Used 165lbs for the Back Squats. Metcon 3:45, 4:10, 4:45.
6 rounds of
Then AMRAP in 15 minutes of
Results: Deadlift 155-185-205-225-240-255lbs (warmed up with 6-10 reps at 95 and 135lbs). L-Sit went well, started at 10 second holds before breaking then dropped to 5 seconds. AMRAP – 5 rounds plus 44 reps (1 HSPU from 6 rounds).
Another CFI inspired workout…
Four sets of
Then for time
Results: LUnges 65-75-95-105lbs. Presses 14-16-18-18kg. Metcon 11:04
Based on the CF Invictus WOD from December 14.
Four rounds of
Then five sets for max reps of Dips…
Complete in 60 seconds:
Rest 60 seconds between sets.
Then not for time
Results: First part was good, kept to 6 reps except the last round when only did 5. Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).
Take 20 minutes and work up to a heavy
3 rounds for time
Results: Front Squats 195lbs/88kg. Metcon 11:27
