A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110
Minute 3 – Reverse Snow Angels x 12-15 reps
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Hi, I not sure to weights which I should use. What does it mean @2111 or @2110? Thanks
Hi Petr,
Those numbers represent the tempo we want you to perform the movement. Here is more detail about what each number means. https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Always go as heavy as you can for the given rep range and if you make all the reps, go up in weight for the next set!
Thanks Michele, now I understand?