3 Rounds for Time (in teams of 3)
8 Muscle-Ups
5 Power Cleans (90/70 kg)
25 GHD Sit-Ups
25 Bar Over Burpees
5 Thrusters (90/70 kg)
8 Unbroken Strict Handstand Push-Ups
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
3 Rounds for Time (in teams of 3)
8 Muscle-Ups
5 Power Cleans (90/70 kg)
25 GHD Sit-Ups
25 Bar Over Burpees
5 Thrusters (90/70 kg)
8 Unbroken Strict Handstand Push-Ups
With a Running Clock For Time
From 0:00-15:00, perform:
500 meter Ski
200 meter Dumbbell Farmer's Carry (2x50/35 lb)
350 meter Ski
200 meter Dumbbell Farmer's Carry (2x50/35 lb)
200 meter Ski
200 meter Dumbbell Farmer's Carry (2x50/35 lb)
Rest remaining time.
Then, from 15:00-22:00, AMRAP of:
2 Wall Ball Shots (20/14 lb)*
1 Rope Climb
*Continue adding 2 reps every round.
Rest 2 minutes
Then, from 24:00-31:00, establish:
1 rep max Clean-and-Jerk
Then, from 31:00-38:00, 3 Rounds of:
12 Bar Facing Burpees
12 Deadlifts (1RM of Clean-and-Jerk)
Rest remaining time.
Then, from 38:00-40:00, AMRAP of:
Bar Muscle-Ups
Rest 2 minutes
Finally from 42:00, for time of:
1 mile Run
500 Double-Unders*
*Every break, run 200 meters.
12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2x45/35 lb)
6 Handstand Push-Ups on Dumbbells
5 Rounds for Time (in a Team of 3)
10 Squat Cleans (60/40 lb)
20 Push-Ups
Rest
4 Rounds for Time
4 Power Cleans (205/145 lb)
4 Front Squats (205/145 lb)
4 Shoulder-to-Overheads (205/145 lb)
2-4-6-8-10-12-14-16 Reps For Time
100 meter Shuttle Sprint
Dumbbell Clusters (2x65/45 lb)
3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
10 Clean-and-Jerks (95/65 lb)
3 Rounds for Time
1 Squat Snatch (115/85 lb)
2 Squat Cleans (115/85 lb)
3 Hang Cleans (115/85 lb)
4 Power Snatches (115/85 lb)
1 Rope Climb (15 ft)
For Time
15 Clean-and-Jerks (135/95 lb)
300 meter Run
10 Clean-and-Jerks (155/115 lb)
300 meter Run
5 Clean-and-Jerks (185/135 lb)
300 meter Run
10 Clean-and-Jerks (155/115 lb)
300 meter Run
15 Clean-and-Jerks (135/95 lb)
300 meter Run
For Time
10-8-6-4-2 reps of:
Bar Muscle-Ups
Squat Clean Clusters (155/105 lb)
*Perform after each movement:
15 foot Handstand Walk
Time Cap: 18 minutes