Taken from Crossfit321 in Brunswick, ME.
Every 2 minutes for 10 minutes (5 rounds), do:
5 x Back Squats @ 185lbs / 85kg
Then for time do 21-15-9 of:
Rest 5 minutes, then for time do 21-15-9 of:
Results: For the first part 3:51, for the second part 5:31.
After a warmup, do two rounds of the following resting and working on mobility between rounds:
Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:
Then do AMRAP in 12 minutes of:
Results: Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters
Not for time do Front Squats working up to a heavy max.
Then do AMRAP in 5 minutes of:
Rest 3 minutes and then AMRAP in 5 minutes of:
Results: First 5 minute round did 3 rounds plus 7 t2b + 9 WB. Second round did 2 rounds plus 7 t2b + 14 WB + 24 DUs.
Every 4 minutes, for 16 minutes (4 sets):
Then for time do 21-18-15-12-9-6-3 of the following. Between each round do 3 x Pullups.
Results: For the first part used 125lbs/56kg. For the metcon, completed in 17:25.
Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:
Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.
Results: For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings). For the assault bike, 43 calories. For the DUs, 154.