Courtesy of CrossFit Invictus Competition Blog (25 SEP 2013)
A. Eight sets of:
Tempo Front Squat @3-1x1 + Front Squat
Three second descent to the bottom of the front squat, then a one second pause at the bottom and then stand up as quickly as possible, then reset, tighten up and perform another front squat with no tempo restriction. Build to heaviest load possible.
B. Three rounds for time of:
10 Power Cleans (135/95lbs)
20 Barbell Weighted Walking Lunges (135/95 lbs)
30 Pull-Ups
Rest 3 minutes and then...
C. Three rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)
Optional A.M./Additional Session:
A. Easy 1-Mile Warm_Up Run
B. Ten sets of:
Run 90 seconds @ 70-75%
Run 30 seconds @ 85-90%
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