A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds

B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs

  • nicola nucci

    Hi, i’m new in the blog. Can you tell me what means @3011 and @2111?
    Thanks!!!

    • Michele Vieux

      Hi Nicola and welcome! Those numbers after the @ sign are the tempo in which we want you to perform the movement. For the BSS, it should take you 3 seconds to move from top to the bottom position. For the pull-ups, it means a 1-second chin-over-bar hold and a 2-second descent.

      Here is an article with a complete description of what each number means and why we use tempo:
      http://www.crossfitinvictus.com/blog/what-does-30×0-mean/

      • nicola nucci

        Thank you very much Michele!🔝🔝

  • Bartłomiej Przybylski

    A. Good work! Bulgarian wiith 2×16, medicine ball 20 lbs, strict c2b with rubber gum.
    B. 6:07

    • Michele Vieux

      Love that you chose the Bulgarian Split Squats today! Great Job on B as well!!

  • Andy Hintz

    A. Bulgarian 2X10, 20lb medicine ball, chest to bar strict
    B. Did thrusters since didn’t have a wall ball, with 25lb dumbbells = 8:51

    • Michele Vieux

      Good call with the thrusters! Nice work today!