For Time
Buy-In: 604 meter Run
Then, AMRAP in 13 minutes of:
2 Clean-and-Jerks (185/135 lb)
5 Pull-Ups
16 Toes-to-Bars
Buy-Out: 604 meter Row
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In: 604 meter Run
Then, AMRAP in 13 minutes of:
2 Clean-and-Jerks (185/135 lb)
5 Pull-Ups
16 Toes-to-Bars
Buy-Out: 604 meter Row
For Time
Buy-In: 4,424 meter Row
Then, 6 Rounds of:
6 Pull-Ups
19 Deadlifts (185/115 lb)
44 Double-Unders
For Time
45 Left-Arm Overhead Kettlebell Lunges (24/16 kg)
45 Toes-to-Bars
45 Goblet Squats (24/16 kg)
45 Pull-Ups
45 Alternating Kettlebell Snatches (24/16 kg)
45 calorie Row
45 Right-Arm Overhead Kettlebell Lunges (24/16 kg)
5 Rounds for Time
400 meter Row
15 Overhead Squats (95/65 lb)
4 Rounds for Meters in 4 minutes
30 second Row
30 second Rest
For Time
2,000 meter Row
Every 2 minutes, perform:
15 Sit-Ups
4 Rounds for Total Reps in 26 minutes
Every 5 minutes, perform:
15 Lateral Burpees Over Rower
30/24 calorie Row
15 Lateral Burpees Over Rower
Max Wall Ball Shots (20/14 lb)
Rest 1 minute 30 seconds
8 Rounds for Time
250/200 meter Row
10 Burpees
For Time
1,000/750 meter Row
Directly into, 5 Rounds of:
12 Devil Presses (2x50/35 lb)
12 Box Jumps (30/24 in)
1,000/750 meter Row
For Time
50/40 calorie Row
40 GHD Sit-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees over Dumbbell
100 foot Single-Arm Overhead Lunges (50/35 lb)