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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Strength
Shoulder Press (3x10 @70%)
Every 2:30

Metcon
For Time:
27-21-15-9
Cal. Assault Bike
Burpee Box Jump Overs (24/20)

Strength
Front Squat (3x10 @70%)
Every 2:30

Metcon
For Time:
50-35-20
Wall Balls (20/14)
10-8-6
Bar Muscle Up

7 Rounds for time:
Run 400m
29 Back Squats, 135#

Strength
Bench Press (5x1 @85%)
Every 1:45

Metcon 
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski

* 20 min Time Cap *

Strength
Deadlift (5x1 @85%)
Every 1:15

Metcon 
For Time
"Amanda"
9-7-5
Muscle Up
Squat Snatch (135/95)
Then,
Work to Heavy Squat Snatch with remaining time

Time Cap: 15 minutes

Strength
Shoulder Press (5x1 @85%)
Every 1:15

Metcon
4 Rounds for Time
30/24 Cal. Row
20 Push Press (95/65)

Strength
Front Squat (5x1 @85%)
Every 1:15

Metcon 
2 Rounds for time
24-21-18
Overhead Squats (95/65)
Toes-to-Bars

- rest 3 mins -

24-21-18
Burpee Over Bar
GHD's

- 8 min Time Cap per set -

Hidalgo
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

Strength
Bench Press (5x3 @80%)
Every 1:45

Metcon
For Time:
30/20 Cal. Bike erg
50 Pull Ups
30/20 Cal. Bike erg
35 Pull Ups
30/20 Cal. Bike erg
20  Pull Ups
30/20 Cal. Bike erg

Strength
Deadlift (5x3 @80%)
Every 1:45

Metcon 
6 Rounds for time
Teams of 2 (6 rds each)
15/12 Cal.  Assault Bike
30 Yard Sled Push (4x45/3x45)