Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Cash-In:
93 Box Step-Ups (24/20 in)
5 Handstand Push-Ups
4 Burpees
2 Bar Muscle-Ups
Then, 13 Rounds of:
25 Double-Unders
11 Pull-Ups
19 Hand Release Push-Ups
Cash-Out:
2 Bar Muscle-Ups
4 Burpees
5 Handstand Push-Ups
93 Box Step-Ups (24/20 in)
For Time
100 Burpee Pull-Ups
For Time
100 Kettlebell Swings (32/24 kg)
2 Burpees at the top of each minute
For Time
100 Squat Cleans (75/55 lb)
4 Burpees
For Time
300 Russian Kettlebell Swings (24/16 kg)
Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.
Three 3-minute AMRAPs in 13 minutes
AMRAP in 3 minutes:
15 Hang Power Snatches (95/65 lb)
Max Bar Facing Burpees
Rest 2 minutes between AMRAPs
AMRAP in 10 minutes
50 Bar Facing Burpees
50 Alternating Dumbbell Snatches (70/50 lb)
In the remaining time, AMRAP of:
Wall Ball Shots (20/14 lb, 10/9 ft)
EMOM for as Long as Possible
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees
For Time
55 Double-Unders
Then:
1-2-3-4-5-6-7-8-9-10 Reps of:
Deadlifts (225/155 lb)
Over-the-Bar Burpees
Then, 55 Double-Unders
AMRAP (with a Partner) in 17 minutes
10 Ground-to-Overheads (135/95 lb)
200 meter Partner Carry
58 Burpees Over Partner