Crossfit Games

9, 7, 5, 3, 5, 7, 9 reps
Muscle Ups
Snatch 45kg

30:00 secs

5K

29:00

Arnie

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

*scale to 50pound db

complete in 50:17 secs

7 Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

59:49 secs

OPERATION: MAN DOWN

FULL MISSION PROFILE

Situation:

While on a FID (foreign internal defense) mission to train Afghani military in patrol tactics, your squad was contacted by a group of armed insurgents, wounding one of the Afghani soldiers. You were able to eliminate the initial threat, but more insurgents are on their way. The wounded man has a life threatening gunshot wound to the leg, and while your medic has stabilized him for transport, he must get advanced medical care immediately if he is to live.

Objective:

Transport wounded teammate to medical aid station approximately 5 kilometers (3 miles) in 30 minutes or less. Repel any enemy attacks along the way as quickly and efficiently as possible.

FMP WORKOUT

Note – This workout is intended to be performed with a partner.

4 Rounds of:

* Man 1 Carry Man 2 – 200 Meters
* Both do 25 Push Ups
* Man 2 Carry Man 1 – 200 Meters
* Both do 25 Push Ups

4 Rounds of:

* Man 1 Carry Man 2 – 200 Meters
* Both do 25 Sit Ups
* Man 2 Carry Man 1 – 200 Meters
* Both do 25 Sit Ups

4 Rounds of:

* Man 1 Carry Man 2 – 200 Meters
* Both do 25 Squats
* Man 2 Carry Man 1 – 200 Meters
* Both do 25 Squats

You have 30 minutes to get the wounded soldier to the aid station. Don’t waste time.

*did half the rep and fail time 48:20

Just 10 Rounds

10 rounds of:
10 bench press @ 60kg
10 Squats @ 60kg

35:13 secs

Heavy Duty

4 round:
400m forward run
50 squats
400m backward run
50 push ups

*wear a 10 kg vest

59:27 secs