Not for time do three sets of:
- 5 x Pistol Squats per Leg
- 5 x Dumbbell Press per Arm (one arm at a time, one dumbbell only @ 20kg)
Then do three sets for max reps of (taken for Crossfit Invictus 10.06.2015):
- 60 seconds of Burpees
- Rest 60 seconds
- 60 seconds Alternating Weighted Forward Lunges (Rack) @ 40kg
- Rest 60 seconds
- 60 seconds of Renegade Rows @ 12kg
- Rest 60 seconds
- 60 seconds of Toes to Bar
- Rest 60 seconds
Results: 259 reps total. I counted each lunge and each row as one rep, so both arms/legs were two reps.