Courtesy of CrossFit Invictus Competition Blog (24 SEP 2013)
A. Three sets, not for time of:
Muscle Ups: 7 reps
Nose to wall handstand hold: 60-90 seconds
Strict toes to bar: 8-10 reps
B. Four sets of:
Snatch balance x 3 reps @ 70-80% of 1RM snatch
(Pause for 1-2 seconds in the receiving/bottom position)
Rest 2 minutes
C. Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from the floor to just above the knee and pause for 1-2 seconds - you should feel weight distributed through mid and rear foot, tension through your hamstrings, and your lats should actively pull the barbell into your thighs. Then stand tall, then clean from the high hang position.
D. Three sets for time of:
Row 500 meters
50 Double Unders
15 Handstand Push-ups
Rest 4 minutes
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