3 Rounds for Time
1 Bear Complex (185/135 lb)
7 Bar Facing Burpees
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
1 Bear Complex (185/135 lb)
7 Bar Facing Burpees
For Time
50 Back Squats (135/95 lb)
10 Box Jumps (30/24 in)
40 Back Squats (135/95 lb)
20 Toes-to-Bars
30 Back Squats (135/95 lb)
30 Burpees
20 Back Squats (135/95 lb)
40 AbMat Sit-Ups
10 Back Squats (135/95 lb)
50 Double-Unders
For Time
Buy-In:
From 0:00-13:00, perform:
54 Back Squats (135/95 lb)
100 meter Sprint*
*Each time you rack/drop the weight, perform the sprint as a penalty.
Rest 2 minutes
Then, 6 Rounds of:
4 Power Cleans (135/95 lb)
8 Strict Wide Grip Pull-Ups
14 Slam Ball Burpees (30/20 lb)
100 meter Sprint
Cash-Out:
30 Deadlifts (135/95 lb)
3 Rounds for Time
50 Back Squats (135/95 lb)
50 calorie Standing Assault Air Bike (remove seat)
For Load
1 rep max Tempo Back Squat
Rest 10 minutes
Then, Max Reps (1 set) of:
30x1 rep max Back Squat (85% of 1RM)
3 Rounds for Time
20 Back Squats (205/125 lb)
20 Box Step Ups (30/24 in)
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
5 Rounds for Time
10 Back Squats (225/155 lb)
40 Sit-Ups
40 Push-Ups
For Time
50 Thrusters (45/35 lb)
40 Power Snatches (95/65 lb)
30 Back Squats (135/95 lb)
16 Cleans (155/105 lb)
For Time
101 Back Squats (135/95 lb)
101 Lunges (135/95 lb)
101 Box Jumps (24/20 in)
2015 meter Row