Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
5000 meter Trail Run with 3 mini-events along the trail
Mini-event 1:
3 Tire Flips (500/ 250 lb) in 30 seconds
Mini-event 2:
3 Keg Clean and Presses (100/50 lb) in 30 seconds
Mini-event 3:
100-150 meter Sandbag Carry (60/30 lb)
For Load
1 rep max Deadlift
5 Rounds for Time
5 Clean-and-Jerks (135/95 lb)
5 Muscle-Ups
Time Cap: 10 minutes
10-9-8-7-6-5-4-3-2-1 Reps For Time
Power Cleans (155/105 lb)
Chest-to-Bar Pull-Ups
Kettlebell Swings
AMRAP in 12 minutes
5 Thrusters (135/95 lb)
10 Burpees
For Time
2000 meter Row
3 Rounds for Time
10 Deadlifts (275/185 lb)
50 Double-Unders
For Time
400 meter Run
21 Overhead Squats (95/65 lb)
21 Box Jumps
400 meter Run
15 Overhead Squats (95/65 lb)
15 Box Jumps
400 meter Run
9 Overhead Squats (95/65 lb)
9 Box Jumps
For Time
2000 meter Row
For Time
1,000 meter Run