Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).
3 rounds for time of
Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.
Every 3 minutes for 15 minutes
Work up to a heavy triple.
Then the Armistice Hero WOD (modified slightly)… AMRAP in 11 minutes of
Results: Deadlifts 85-205-235-255-265lbs. Metcon 2 rounds plus 13 reps.
6 rounds, rest 90 seconds between rounds
Then, inspired by today’s CF Invictus WOD, AMRAP in 4 minutes of
Rest 2 minutes then AMRAP in 4 minutes of
Rest 2 minutes then AMRAP in 4 minutes of
Results: OHS 75-85-95-85-95-100lbs. Metcon 54 reps, 55 reps, 157 reps.
6 rounds, rest 90 seconds between rounds
Then taken from Crossfit New England… AMRAP in 12 minutes of
Results: Bench Press 140-160-185-160-185-205lbs. Metcon 4 rounds plus 7 reps.
Using an empty bar, 3 rounds of
Rest as needed between rounds
Take 20 minutes and work up to a heavy
Then 3 rounds for time
Results: C&J – 175lbs. Metcon 13:31. Handstand Pushups were really weak, could only manage sets of 3 unbroken. Also, would have been about 60 seconds faster but was attacked by a giant playful Berner Sennenhund who thought running with me would be more fun than going for a walk with his person.