AMRAP in 12 minutes
12 Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16 kg)
12 Kettlebell Snatches (20/16 kg)
100 meter Sprint
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 12 minutes
12 Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16 kg)
12 Kettlebell Snatches (20/16 kg)
100 meter Sprint
AMRAP in 5 minutes
5 Overhead Squats (95/65 lb)
15 calorie Row
AMRAP in 20 minutes
400 meter Run
1 Rope Climb (20 ft)
AMRAP in 15 minutes
3 Stand-Up Sit-Ups
3 Supermans
6 Stand-Up Sit-Ups
6 Supermans
Continue with this pattern, adding 3 repetitions to each movement every round.
Every 2 minutes in 12 minutes
9 Hang Power Cleans (135/95 lb)
12/9 calorie Bike
Max Double-Unders
AMRAP in 21 minutes
3 Thrusters (135/95 lb)
6 Bar Over Burpees
9 Pull-Ups
12 Hand Release Push-Ups
15 calorie Assault Air Bike
AMRAP in 21 minutes
7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups
AMRAP in 5 minutes
15 Air Squats
15 AbMat Sit-Ups
AMRAP (in a team of 4) in 20 minutes
8 Inverted Burpees
21 Air Squats
12 Burpees
Five AMRAPs in 24 minutes
AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)
1 minute Rest, then Repeat (5 times total)