5 Rounds for Time
20 Kettlebell Swings (55/35 lb)
400 meter Run
Wod Type: For Time
Movements: Kettlebell SwingRun/Running
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
20 Kettlebell Swings (55/35 lb)
400 meter Run
4 Rounds for Time
400 meter Run
30 Wall Ball Shots (20/14 lb)
5 Bar Muscle-Ups
For Time
100 Thrusters (135/95 lb)
100 Chest-to-Bar Pull-Ups
6 mile Run
5 Rounds For Time
800 meter Run
5 Rope Climbs (15 ft)
50 Push-Ups
For Time
3000 meter Run
EMOM in 40 minutes
Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups
4 Rounds for Time
800 meter Sprint
25 Hand Release Push-Ups
25 Air Squats
For Time
800 meter Run
Then, 19 Rounds of:
5 Burpees
11 Air Squats
13 Lunges
800 meter Run
4 Rounds for Time
800 meter Run
32 Jumping Air Squats
32 Lunges
32 Weighted Sit-Ups (45/25 lb plate)
32 Burpees
Wear a weight vest (20/14 lb)
Time Cap: 50 minutes
For Time
5 minute Run
50 Air Squats
5 minute Run
50 Burpees
5 minute Run
50 Push-Ups
5 minute Run
50 Sit-Ups
Time Cap: 45 minutes