Workout courtesy of CrossFit Invictus Competition blog (18 SEP 2013)
A. Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch 8-10 reps each arm
B. Eight sets of:
Clean + Clean from below the knee (at least 2" below the knee cap, plates hovering slightly off the floor)
Rest as needed
Build over the course of the eight sets.
C. Three rounds for time of:
Run 400 meters
15 Box jump-overs (24"/20)
10 Front Squats (185/135 lb)
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Russian Leglifts - Demo video
Pistol Squats - Demo video
Kettlebell Snatch - Demo video
Box Jump Overs - Demo video
Front Squats - Demo video
Clean below the knee - Demo video.
Clean - Demo video.
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