Every 3 minutes for 15 minutes do
Then do AMRAP in 15 minutes of
Results: For the bench press die 115/135/155/185/195lb. For the AMRAP 5 rounds plus 9 reps.
Every 3 minutes for 12 minutes (4 sets)
Then do three sets for max reps (inspired again by CF Invictus):
Results: For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)
The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.
Prior to 8:00, complete 3 rounds of:
Then, 3 rounds of:
Prior to 12:00, complete 3 rounds of
Prior to 16:00, complete 3 rounds of:
Prior to 20:00, complete 3 rounds of
Prior to 24:00, complete 3 rounds of:
Results: Finshed after 12 minutes with 93 reps total.
Another one inspired by Crossfit Invictus. Every 2 minutes for 14 minutes do the following increasing weight each round until the last set
Then do five rounds for time of:
Results: For the first part worked up to 205lbs. Set 3 weight was 155lbs. Did 13 reps in set 7. The Metcon took 11:52.
AMRAP in 12 minutes of
2 rounds of
Then, 2 rounds of
Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups. Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.