Stay tuned for an announcement from the party planning committee… Save the date!! Nov 2 2013!
From Saturday’s CrossFit Invictus competitor blog:
Every 3 minutes, for 30 minutes (10 sets):
Run 400 Meters
Note times individually for each set – e.g., 1:21, 1:24, 1:23, 1:34, etc….
If you fail to make the time cap on a certain set, finish the work, and rest the remainder of the round into which you bled.
Running club 8-2
10 min jog
20 air squats
20 meters high knees
20 sit ups
20 butt kicks
2×400 meter sprint with full recovery between (up to 8 mins) don’t sit down keep moving
3×200 meter sprint rest is same as above