Part A: EMOM for 10 minutes do the following:
Part B: Then for time do 5 rounds of:
Part C: Then for time do 100 Dumbbell Snatches @ 20kg, EMOM do 5 Burpees.
Results: Forgot to start my watch for Part B so no idea how long it took. For Part C – 8:50.
Perform Front Squats in the following rep scheme. Between each round do 3 Chest to Ring Pullups.
Then for time Row 5k.
Results: 72kg is a new PR. 5k in 22:01.
August 14 workout from Crossfit Invictus….Three sets of:
Then for time:
Result: For the metcon – 17:21
Part 1: Work on kipping Toes to Bar.
Part 2: Then do 5 rounds of the following:
Part 3: Do Simple Syrup and Lime from Atomic Crossfit which is 4 rounds for time of
Results: For part 3 – 15:55. Broke the first three rounds of push press into sets of 5, did the last round unbroken. Completed all rows right around 2min.
Every 2 minutes on the minute do Back Squats as follows:
5-5-5-5-5 @ 80kg
Then for time complete:
Results: 16:15. The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix. Be warned, as written it was already really hard.