2 Days at CrossFit Invictus

3rd Jan

Shoulder Press 3x3

• 50kg
• 55kg
• 60kg

sets of 15 T2B inbetween sets

rest 5 mins

3 Rounds (no time)

• 10 Pull ups
• rest 30 secs
• 15 KB Swings @ 32kg
• rest 30 secs
• 20 Double Unders

rest 5 mins

3 x 10m Handstand walk
3 x arms only L sit 15" rope climb

4th January

6 x 3 Clean n Jerk, 10 secs rest between reps with 3 mins rest between sets

• 80kg
• 90kg
• 95kg
• 95kg
• 100kg (new 3RM)
• 105kg x 1, failed 2nd rep

rest 5 mins

3 Rounds with 3 mins rest between rounds

• 7 Deadlift @ 160kg
• 21 Pull ups

all rounds were unbroken at 45 secs, 47 secs, 46 secs.

rest 5 mins, then For the time:

• Row 750m
• 25 T2B
• 75 DU's
• Row 500m
• 20 T2B
• 50 DU's
• Row 250m
• 15 T2B
• 25 DU's

10:32 RXD