A.
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Burpees
10 Dumbbell Walking Lunges
Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.
B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111 https://vimeo.com/147133774
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)
Taking today as an active rest day
A
Me: no weight, 9 rounds
Misses: 20# dbs, 7ish rounds (lost count)
B
Me: 45# dbs for z-press x8 each round, 10 strict t2b
Misses: 20# dbs x8 each round, 8 tucked t2b
What does “@ 2111” and “@ 3110” mean in the rep scheme
Scroll down past the workouts and take a look. It’s tempo through different sections of the movement https://www.crossfitinvictus.com/blog/what-does-30×0-mean/