Throwback to Ironman St. George May 7th 2011. I can't believe this was 5 years ago.
2.4 Mile swim in 13 Celsius glacier run off water, 112 Mile Bike, and 26.2 Mile run in 38 Celsius desert heat. I think this is why long CrossFit workouts don't bother me.
I know they wont last 10+hours ;-)
What doesn't kill you will only make you stronger (but it might kill you just a little)
CrossFit & Fitness
A.
20 Min Practise
1 Min wall facing handstand hold OR Partner assisted freestanding handstand hold 30-45 seconds.
Alternating pistols (scale as necessary) OR weighted pistols 5/leg without touching down inactive leg for a total of 10 reps.
1 Min Hollow Hold on rings advanced athletes play between "L" sit position and hollow hold as recovery.
B.
5 Min AMRAP
Max Burpees while your partner holds a BB @ 96/135# overhead or Two Kettlebells 30/50#
The person doing burpees may only count the reps done while your partner has the bar or bells locked out overhead. Switch as required and count your burpees cumulatively.
C.
5 Min AMRAP
Max Ring Muscle Ups, C2B Pull Ups, Max Pull Ups
Work with a partner who has the highest level movement as RX'd for part C. and work together to accomplish the most number of reps possible in 5 minutes.
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