Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
(WOD 4) 30 Clean-and-Jerks (205/145 lb)
Then, (WOD 5) at the 6:00 mark:
36 Strict Handstand Push-Ups
36 Calorie Row
24 Axel Hang Power Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats (205/145 lb)
12 Bar Muscle-ups
AMRAP in 24 minutes
24 calorie Assault Air Bike
24 Thrusters (95/65 lb)
24 Bar-Facing Burpees
24 Knees-to-Elbows
AMRAP in 25 minutes
15 calorie Row
12 Kettlebell Swings (70/53 lb)
10 calorie Bike
8 Burpee Box Jump Overs (24/20 in)
6 Rounds For Time
7 Burpees Over Bar
7 Reverse Lunges (60/40 kg)
17 calorie Assault Bike
7 Dumbbell Snatches (22.5/15 kg)
7 Forward Lunges (60/40 kg)
17 Back Extensions
7 x 20 meter Yoke Walks (60/40 kg)
Cash-In: 2017 meter Row
6 Rounds for Total Reps in 14 minutes 15 seconds
45 second Max Burpees to Plate (2 in)
15 second Rest
45 second Max Jumping Squats to Target (6 in)
45 second Rest
AMRAP (with a Partner) in 10 minutes
2 Synchro Russian Kettlebell Swings (24/16 kg)
2 Burpees
2 Synchro Air Squats
Add 2 reps to each movement after each round
74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats
For Time
612 Walking Lunges
46 Burpees
Every 5 minutes, perform:
25 Air Squats
20 Push-Ups
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees