Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Complete the following with one partner working at a time.
Partner 1:
50 Box Jumps (24/20 in)
50 Kettlebell Swings (55/35 lb)
50 AbMat Sit-Ups
50 Deadlifts (155/115 lb)
50 Burpees
Partner 2:
50 Pull-Ups
50 Overhead Lunges (45/25 lb Plate)
50 Hand Release Push-Ups
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
Buy-In and Cash-Out:
200 meter Partner Carry
AMRAP (with a Partner) in 17 minutes
10 Ground-to-Overheads (135/95 lb)
200 meter Partner Carry
58 Burpees Over Partner
3 Rounds for Time
400 meter Sandbag Carry (70/50 lb)
12 American Kettlebell Swings (70/53 lb)
29 Burpees
18 Pull-Ups
AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)
Then:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)
While Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
For Time (with a Partner)
Buy-In: 400 meter Partner Carry
Then, 2 Rounds of:
32 Partner Deadlifts (140/100 kg)
13 Synchro Hand Release Push-Ups
36 Partner Wall Ball Shots (9/6 kg) (alternating)
16 Synchro Burpees
Cash-Out: 400 meter Partner Carry