I will.

Happy New Year!

Tips for Successful Goal Setting and Achievement - Crossfit Invictus

Warm-Up: 2 Rounds not for time of: 

200m Row
15 GHD
15 Hip Extensions
10 Strict Pull ups
10 Push-ups or Strict Ring Dips
10 Alt. Reverse Lunge Reach (Samson)
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts 

Strength: EMOM for 8 minutes:

Front Squat x 2 reps @ 75-80% 

Strength: Five sets of: 3-Position Clean @ 70-80%

- High hang, mid-thigh, 2″ below the knee)
- Rest as needed

MetCon: Four sets for max reps of:

30 seconds of Power Cleans @ 60% of 1-RM Clean
-Rest 90 seconds-