5 rounds and work up to a heavy
Then 2 rounds of
Then 4 rounds for time of
Results: 135-185-205-225-235lbs/107kg. Used 205lbs/93kg for part 2. Metcon 7:47 using a Sandbag.
Every 3 minutes for 9 minutes
Then, taken from the Crossfit site, AMRAP in 15 minutes of 2-4-6-8-10. If/when completed start from beginning 2-4….
Then 3 rounds of
Results: Metcon 6 rounds.
5 rounds to work up to a heavy 3 RM of
Then 2 rounds of
Then every 2 minutes for 12 minutes
Then 2 rounds of
Results: 3RM Bench Press 86kg/190lbs. Incline Bench 20 and 17 reps. For the E2MOM had to break the Pushups into sets of 4 and 2 and in the last set could only manage 4 Russian Pushups total before time ran out.
9 rounds to work up to a heavy 1 RM of
Then AMRAP in 8 minutes of
Results: Got up to 95kg on the Bench in round 7, failed at 98kg. No round 9. Metcon 3 rounds plus 8 reps.
Based on a workout from the Crossfit main site…
5 rounds for time of
Immediately followed by AMRAP in 5 minutes of
Immediately followed by 5 rounds for time of
Results: 6:51 and 6:34 for the two AMRAPs, 30 Deadlifts. Total time 18:25.