For time do one round of:
Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.
The workout at SRCF was running and pullups, so I decided to just run there, do some pullups, run farther, do more pullups and then run home. So my version is… For time:
Here is the map of my route…
Results: 48:38.
Not for time do 5 sets of:
Based on a workout from Crossfit Invictus. Every 4 minutes, for 32 minutes (8 sets) do:
Results: For the front squats did 30kg(65lbs), 48kg (85lbs), 52kg(115lbs), 61kg (135lbs), 61kg. 4 minutes was a long time to wait so if you want, you could increase the Double Unders to 50 (original workout was 250m row). By the end, the 10 push presses were very hard, so be careful shortening it :-).
Perform 5 rounds of the following, rest as needed between rounds:
Rest at least 5 minutes and then:
Results: Started with 5 x 30kg and 5 x 40kg including Pullups to warm up.
For time perform 5 rounds of the following
Results: Took a total of 43:57 this time. Round 1 – 5:25, Round 2 – 6:13, Round 3 – 6:29, Round 4 – 6:41, Round 5 – 6:07.