For Time

If a workout is graded as For Time, the goal is to perform the specified amount of work as soon as possible (AFAP). The ranking "For Time" workouts is calculated as the cumulative amount of minutes and seconds (e.g. 08:15) on the clock when the last rep of the exercise is done.

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4 Rounds for Time
1,000 meter Bike Erg
25 Power Snatches (95/65 lb)

For Time:
150 Push Ups (Only rest in the Plank)
* Start with 10 GHD's, every time you break, and finish*

10 Rounds for Time
400m Run
- rest 1 min-

For Time
1 Muscle-Up
2 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
4 Bar Facing Burpees
5 Box Jumps (30/24 in)
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang Dumbbell Cleans (2x50/35 lb)
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter row

For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike

For Time:
1000m Ski Erg
75 Bench Press (135/95)
* Every time you break perform 2 rope climbs *

Strength
Shoulder Press (1RM)

Metcon (Time)
"Jacob Morris " 
50 Wall Balls (20/14) 
40/30 Cal. Ski 
30 DB Snatch (50/35) 
20 Box Jump Overs (24/20)
15 Bar Muscle Ups

Strength
Deadlift (1RM)

Metcon 
For Time:
800m Run
400m Sand Bag Carry (150/100)
800m Run

Strength
Bench Press (1RM)

Metcon 
For Time:
1000m Row
50 Burpee Over Rower
1000m Row

Strength
Front Squat (1RM Max)

Metcon
4 Rounds for reps
5 min Amrap
30 Wall Balls (20/14)
25/20 Cal. Row
20 GHD's
Max Single Arm DB Shoulder to Overhead (70/50) *
- rest 3 mins -
* Alternate every 5 reps *