4 Rounds for Time
21 Pull-Ups
4 Clean-and-Jerks (225/155 lb)
21 Burpees
4 Back Squats (225/155 lb)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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4 Rounds for Time
21 Pull-Ups
4 Clean-and-Jerks (225/155 lb)
21 Burpees
4 Back Squats (225/155 lb)
For Time
50 Double-Unders
5 Power Snatches (135/95 lb)
40 Double-Unders
10 Power Cleans (135/95 lb)
30 Double-Unders
15 Overhead Squats (135/95 lb)
20 Double-Unders
20 Back Squats (135/95 lb)
10 Double-Unders
25 Deadlifts (135/95 lb)
For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
Perform all movements except the run with a PVC pipe (or broomstick).
AMRAP in 21 minutes
7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups
3 Rounds For Time
5 Rope Climbs (15 ft)
25 Back Squats (185/135 lb)
For Time
30 Back Squats (225/155 lb)
1 minute Rest
Then,
30 Deadlifts (225/155 lb)
2 Rounds for Time
800 meter Run
20 Chest-to-Bar Pull-Ups
10 Back Squats (225/155 lb)
6 Rounds for Load
5 Bench Presses
5 Back Squats
5 Deadlifts
Rest 3 minutes
For Time
20 Back Squats (225/155 lb)
20 Box Jumps (24/20 in)
20 Push Presses (155/105 lb)
20 Handstand Push-Ups
AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)