Not for time do Front Squats, rest 2-3 minutes between rounds
Then for time do 3 rounds of
Results: For the metcon 5:34.
Part A: AMRAP in 5 minutes of
Rest 4 minutes then
Part B: AMRAP in 5 minutes of
Rest 4 minutes then
Part C: AMRAP in 5 minutes of
Results: A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.
EMOM for 10 minutes
Then 3 rounds for time
Results: For the EMOM had to bend knees in the 4th round. For the metcon finished in 13:19.
Six sets of (CF Invictus strength WOD)
Then 5 rounds for time of
Results: Power Cleans – 75/95/115/135/150/165lbs(75kg). Metcon – 14:19.
Back from vacation so thought I would start with something long and simple to get back into the swing of things.
Against a running clock for all 3 parts, for time do
Start with 3 rounds of
Then run 5k
Then finish with 3 more rounds of
Results: 35:33