3 Rounds for Time
5 Muscle-Ups
7 Bear Complexes (155/105 lb)
50 Double-Unders
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
5 Muscle-Ups
7 Bear Complexes (155/105 lb)
50 Double-Unders
For Time
400 meter Ruck Run (35/25 lb)
101 second Ruck Squat Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Push-Ups (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 second Plank Hold with Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 Burpees
400 meter Ruck Run (35/25 lb)
101 second Overhead Ruck Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
100 meter Bear Crawl Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Thrusters (35/25 lb)
400 meter Ruck Run (35/25 lb)
3 Rounds for Time
20 Burpee Pull-Ups
20 Front Squats (155/105 lb)
20 Box Jumps (24/20 in)
5 Rounds for Time
5 Front Squats (135/95 lb)
10 Burpees
20 Double-Unders
AMRAP in 25 minutes
12 Handstand Push-Ups
12 Deadlifts (155/105 lb)
12 Burpees
12 Front Squats (155/105 lb)
*At 12:00, perform:
25 Front Rack Lunges (155/105 lb) - once completed, pick up where you left off
EMOM for as Long as Possible
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)
For Time
40 Handstand Push-Ups
20 Muscle-Ups
10 rounds of Macho Man (185/135 lb)*
*1 Round of Macho Man is:
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Push Jerks (185/135 lb)
EMOM in 10 minutes
4 Front Squats (225/155 lb)
10 Double-Unders
AMRAP in 20 minutes
400 meter Run
20 Toes-to-Bars
40 Front Squats (50% max)
For Time
3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike