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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5 Rounds for Time
100ft Lunge Walk
30/24 Cal. Row

For Time:
1000m Run
10 Squat Cleans (225/155)
800m Run
8 Squat Cleans
600m Run
6 Squat Cleans
400m Run
4 Squat Cleans
200m Run
2 Squat Cleans

For Time:
300m Yoke Carry (empty)
600m Sled Push (empty)

Strength
Bench Press (Heavy Single)
12 mins to establish a 1 rep max

Metcon 
For Time (with a Partner)
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike

10 Rounds for time
Every 2 mins (10 rds)
35 Double Unders
9 Thrusters (95/65)

Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight

Metcon 
6 Rounds for Time
1000m Bike Erg
50 yard Sand Bag Carry (150/100)

2 Rounds for Time
3 Rounds of:
100 Double-Unders
10 Sand Bag Cleans (150/100)
- Rest 5 mins -

Strength
Bench Press (Heavy Double)
12 mins to establish a 2 rep max

Metcon 
For Time (with a Partner)
150 Wall Balls (20/14)
* Partner Holds Dumbbells (70s/50s)*
100 Box Jump Overs (24/20)
*Farmer carry hold on the dumbbells *

6 Rounds for time
Every 5 mins
21/18 Cal. Row
15 Burpee Over Rower
9 Power Snatch (135/95)

Strength
5x10 Back Rack Lunges
Every 2 mins at a moderate weight

Metcon
For Time:
50/40 Cal. Assault Bike
6 rds of "Cindy"
35/25 Cal. Assault Bike
5 rds of "Cindy"
20/15 Cal. Assault Bike
4 rds of "Cindy"

25 min Time Cap

"Cindy"
1rd
5 pull ups
10 Push Ups
15 Air Squats