Every 30 seconds for 10 minutes
Then accumulate
Then for time
Results: Metcon 13:45.
5 rounds to work up to a heavy
Then inspired by the Crossfit Semifinals Event 4 from Australia…
AMRAP in 2 minutes of
Rest 2 minutes and repeat either until 60 Dips are completed or 4 rounds are complete, resting 2 minutes between each round.
Results: Bench Press 135-155-175-185(Failed)-165lbs. Metcon 16-(13)29-(12)41-(11)52 reps.
Every 3 minutes for 15 minutes
Then accumulate
Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)
Results: Metcon 2 rounds plus 10 reps.
This WOD was inspired by a post on Instagram by thegymnasticscourse.
For max Pullups, 2 rounds of
Rest 2 minutes, then for max Toes to Bar, 2 rounds of
Rest 2 minutes, then for max Dips, 2 rounds of
Rest 2 minutes then for max Rows, 2 rounds of
Rest 2 minutes, then for max Situps, 2 rounds of
Rest 2 minutes, then for max Tricep Extensions, 2 rounds of
Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.
Take 15 minutes and work up to a heavy
Then 4 sets of
Then for time 20-18-16-14-12-10-8-6-4-2 (10 rounds) of
Results: Deadlift 275lbs/125kg on a 4cm step. Used 135lbs for part 2. Metcon 19:11.