Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
3 Rounds of:
7 Deadlifts (345/225 lb)
7 Muscle-Ups
Then, 3 Rounds of:
21 Wall Ball Shots (20/14 lb)
21 Toes-to-Bars
Then:
100 foot Dumbbell Farmer Carry (2x100/70 lb)
28 Burpee Box Jumps (24/20 in)
100 foot Dumbbell Farmer Carry (2x100/70 lb)
3 Muscle-Ups
9-7-5 Reps For Time
Muscle Ups
Squat Snatches (135/95 lb)
For Time
10 Muscle-Ups
15 Handstand Push-Ups
20 Squat Cleans (155/105 lb)
Run the Block
4 Rounds for Time
4/2 Muscle-Ups
16 Kettlebell Snatches (53/35 lb) (8 each arm)
Time Cap: 10 minutes
AMRAP in 9 minutes
Buy-in:
1500 meter Row
Then:
5/2 Muscle-Ups
5 Ground-to-Shoulders (155/105 lbs)
5 Rounds for Time
5/2 Muscle-Ups
10 Power Cleans (135/85 lb)
200 meter Run
AMRAP in 10 minutes
Max Deadlifts (315/185 lbs)
Max Muscle-Ups
5-4-3-2-1 Reps For Time
Muscle-Ups
Barbell Complexes (115/65 lbs)
3 Rounds for Time
6 Muscle-Ups
12 Squat Snatches (60/30 kg)
18 Toe-to-Bars
5 Rounds for Time
5 Clean-and-Jerks (135/95 lb)
5 Muscle-Ups
Time Cap: 10 minutes