5 rounds for time of:
5 Muscle Ups
10 Front Squats (165/110)
Rx’d + (205/140)
1) 5 rounds not for time of:
12 Double KB Walking Lunges (front rack)
12 GHD Sit Ups
Variance in Programming-CrossFit Invictus
“You can’t live a perfect day without doing something for someone who will never be able to repay you.”~John Wooden
12:53
9:20
11:10
10:30 (sub 10 pull-ups/110 lbs)
15:54 10GBPU’s, 165lb FS
9:25: pull ups w/purple band; FS @ 75lbs
10:42 @ 140lbs/PullUps
11:08 @80lbs
8:05 @165 , pullups
15:12 (165/muscle ups)
11:46 (95/10 PU w/green & red)
11:07 (75lbs Pullups)
9:42 Rx
13:00 (did 3 muscle ups each round- 105 fs)
16:38 (185 & muscle ups)
14:27 (155 & fairly strict pull ups)
13:45 (145/mu’s)
14:30 @165/pull ups (rd 3-5 red band)
10:16 @ 145, PUs
10:58 (53lb goblet squats/ 10 rbpu)
9:29 (pull ups/110)
8:11
11:05 (blue band pull ups/95)