10 rounds for time (15 minute time cap)
Then 3 rounds of
Results: Metcon 8 rounds plus 3 reps 🙁 Used snatches for the G2OH. Pullups 5-7-6 unbroken each round.
Take 15 minutes and work on a Gymnastics move.
5 rounds of
AMRAP in 10 minutes of
For the Snatch + Lunge, 1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right.
Results: Worked on Handstand Walks for the first part. Metcon 4 rounds.
Every 3 minutes for 15 minutes (5 rounds)
Every 6 minutes for 24 minutes (4 sets)
Results: Squat Cleans 95-115-125-135-145lbs. Metcon 3:43-3:53-3:48-3:40. Probably would have been better to have used only 5 minutes instead of 6 per round since over 2 minutes rest was probably too much.
6 rounds of Front Squats, rest 2 minutes between rounds
Then AMRAP in 6 minutes of (CF Invictus WOD from Instagram)
Results: Front Squat 140-165-185-160-180-200lbs. Metcon 14 rounds.
EMOM for 10 minutes
Then this WOD taken from Crossfit New England.
AMRAP in 5 minutes
Rest 5 Minutes then AMRAP in 5 minutes of
Rest 5 Minutes then AMRAP in 5 minutes of
Results: Metcon (excluding buy-in) – 32 reps / 29 reps / 24 reps.