AMRAP in 7 minutes
3 Ring Muscle-Ups
6 Shoulder-to-Overheads (115/85 lb)
9 Box Jumps (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 7 minutes
3 Ring Muscle-Ups
6 Shoulder-to-Overheads (115/85 lb)
9 Box Jumps (24/20 in)
AMRAP in 18 minutes
20 Box Jumps (24/20 in)
15 Push Presses (115/75 lb)
10 Kettlebell Swings (70/55 lb)
AMRAP in 28 minutes
15 Russian Kettlebell Swings (70/53 lb)
20 Box Jumps (24/20 in)
25 Dumbbell Hang Squat Cleans (50's/35's lb)
30 Burpees
From 12:00-13:00, Rest in silence
AMRAP in 35 minutes
50 Wall Ball Shots (20/14 lb)
40 Box Jumps (24/20 in)
30 Toes-to-Bars
20 Deadlifts (145/115 lb)
800 meter Run
3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between each AMRAP
AMRAP in 12 minutes
4 Dumbbell Step-Ups (2x50/35 lb, 20 in)
4 Toes-to-Bars
4 Single-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
Add 4 repetitions to each movement after every round.
EMOM in 9 minutes
Odd minutes:
9 Deadlifts (275/185 lb)
Even minutes:
9 Bar Over Burpees
AMRAP in 10 minutes
50 Bar Facing Burpees
50 Alternating Dumbbell Snatches (70/50 lb)
In the remaining time, AMRAP of:
Wall Ball Shots (20/14 lb, 10/9 ft)
EMOM (with a Partner) in 20 minutes
5 Thrusters (95/65 lb)
5 Burpees
While partner hangs from Pull-Up Bar
AMRAP in 7 minutes
From 0:00-5:00, AMRAP of
15 Mountain Climbers
5 Push-Ups
Then from 5:00-7:00, AMRAP of:
Burpees