3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)
For Time
200 Double-Unders
150 Air Squats
100 Sit-Ups
50 Box Jumps (24/20 in)
25 Clean-and-Jerks (155/105 lb)
For Time
200 meter Run
"Grace"
15 Clean-and-Jerks (135/95)
"Helen"
400 meter Run
21 Kettlebell Swings (24/20 kg)
12 Pull-Ups
2 Rounds of "Nancy:"
400 meter Run
15 Overhead Squats (95/73 lb)
3 Rounds of "Cindy:"
5 Pull-Ups
10 Push-Ups
15 Air Squats
"Fran"
9 Thrusters (95/73 lb)
9 Pull-Ups
"Isabel"
15 Snatches (135/95 lb)
Finally, perform:
200 meter Run
For Load
1 rep max Power Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift
3 Rounds for Time
1 Bear Complex (185/135 lb)
7 Bar Facing Burpees
For Time
Buy-In: 50 Burpees
10 Rounds of:
5 Deadlifts (135/95 lb)
5 Hang Power Cleans (135/95 lb)
5 Thrusters (135/95 lb)
5 Back Squats (135/95 lb)
Cash-Out: 50 Wall Balls (30/20 lb)
3 Rounds For Time
1 Snatch Balance (315/205 lb)
2 Back Tucks
3 Cleans (315/205 lb)
4 Freestanding Handstand Push-Ups
3 Rounds for Time
1 mile Run
9 Squat Cleans
18 Thrusters
20 Renegades Row
18 Burpees
5 Rounds for Time
10 Burpee Box Jump Overs (24/20 in)
5 Squat Cleans (225/155 lb)
AMRAP in 28 minutes
15 Russian Kettlebell Swings (70/53 lb)
20 Box Jumps (24/20 in)
25 Dumbbell Hang Squat Cleans (50's/35's lb)
30 Burpees
From 12:00-13:00, Rest in silence