Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang. Try to jump as little as possible for the transition. Raise rings each round if possible.
Then do an AMRAP in 14 minutes of:
Results: For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).
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.
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.
Not for time do one round of core work:
Then do AMRAP in 12 minutes of:
Results: TGU used 35lbs/16kg for the first three rounds and then 40lbs/18kg for the fourth and fifth rounds. For the AMRAP did exactly 5 rounds.
Not for time do 5 rounds of:
Then for time do 100 Wall Balls @ 9kg
Results: Increased bench press weight up to around 80kg/160lbs (not sure anymore). For the Pullups used some chains but don’t know what they weighed… guessing around 10kg total. Wallballs done in 6:52.