Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
15 Muscle-Ups
1 Squat Clean (205/135 lbs)
1 Squat Clean (225/145 lbs)
1 Squat Clean (245/155 lbs)
1 Squat Clean (255/165 lbs)
1 Squat Clean (265/175 lbs)
Time cap: 6 minutes
5 Rounds for Time
25 calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand Push-Ups
Time Cap: 16 minutes
For Load
1 rep-max Snatch
Each athlete will have two 20-second windows to attempt the lift with 80 seconds rest between windows.
For Time
1 mile Run
50 Overhead Squats (135/95 lb)
100 GHD Sit-Ups
150 Double-Unders
50 Sumo Deadlift High-Pulls (135/95 lb)
100 Box Jump Overs (24/20 in)
Time Cap: 26 minutes
For Time
250 ft Handstand Walk
Time Cap: 3 minutes
For Time
75 Snatches (75/55 lbs)
Time Cap: 6 minutes
For Time
21 Thrusters (115/75 lb)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lb)
6 Rope Climbs (15 ft)
Time Cap: 16 minutes