AMRAP in 20 minutes
2 Ring Muscle-Ups
8 Box Jumps (33/27 in)
24 Wall Ball Shots (20/14 lb)
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
2 Ring Muscle-Ups
8 Box Jumps (33/27 in)
24 Wall Ball Shots (20/14 lb)
AMRAP in 18 minutes
5 Ring Muscle-Ups
8 Power Cleans (185/125 lb)
24 Box Jumps (30/24 in)
13 Burpees
AMRAP in 28 minutes
2 mins of Burpee Box Jumps (24/20 in)
2 mins of Thrusters (65/45 lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings (35/26 lb)
2 mins of Rest
AMRAP in 29 minutes
Buy-In: 811 meter Run
Then:
8 Pull-Ups
11 Push Presses (135/85 lb)
8 Box Jumps (24/20 in)
11 Kettlebell Swings (53/35 lb)
8 Toes-to-Bars
11 Power Cleans (135/85 lb)
8 Burpees
AMRAP in 10 minutes
50 ft Front Rack Dumbbell Walking Lunges (2x50/35 lb)
16 Toes-to-Bars
12 Alternating Dumbbell Two-Arm Box Step Overs (2x50/35 lb, 24/20 in)
8 Bar Muscle-Ups
Directly after, establish in 6 minutes:
1 rep max Hang Squat Clean
EMOM in 10 minutes
3 Deadlifts (65% of max rep)
Max Burpees
5 Rounds For Total Reps in 15 minutes
15 seconds Thrusters (135/95 lb)
45 seconds Rest
15 seconds Weighted Pull-Ups (50/30 lb)
45 seconds Rest
15 seconds Burpees
45 seconds Rest
AMRAP in 24 minutes
21 Bar Over Burpees
7 Deadlifts (1.5x bodyweight)
10 Pull-Ups
AMRAP in 10 minutes
1 Kettlebell Burpee Deadlift (2x20/12 kg)
1 Kettlebell Thruster (2x20/12 kg)
2 Kettlebell Burpee Deadlifts (2x20/12 kg)
2 Kettlebell Thrusters (2x20/12 kg)
Continue with this pattern, adding 1 rep to each movement each round.
AMRAP (with a Partner) in 26 minutes
6 Deadlifts (315/205 lb), each
9 Bar-Facing Burpees, synchronized
9 Bar Muscle-Ups, each
55 ft Partner Barbell Carry (315/205 lb)