Warm- Up| Performance
Two sets of:
Farmer’s Carry x 100ft
Run x 200m
Followed by…
Two sets of:
Kettlebell Push Press x 5 reps each side
Kettlebell Windmills x 5 reps each side
Reverse Lunge with Kettlebell in Goblet Hold x 10 reps
Then…
A.
Every 3 minute, for 18 minutes (6 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+, 101+
B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)
A. No new Pr
B. 3 rnds + 11 reps Rx
A. 152.5 2.5# lifetime PR
B. 95#, echo bike for 15 cals 3+9 cals all cleans 6/4 lunges right after 4 cleans 10/10
85/95/105/110/115
4+16
A. 145, 165, 180, 185, 190, 190
B. RX 15/95…. 3 rds. Plus bike and 3 cleans
Awesome WOD, thanks CrossFit Invictus.
2 rounds RX … this is my second WOD in the Performance track. Long due so building up into it.