AMRAP in 20 minutes
40 Air Squats
20 Push-Ups
10 Reverse Burpees
Every 2 minutes on the minute starting 0:00, perform:
40 Double-Unders
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
40 Air Squats
20 Push-Ups
10 Reverse Burpees
Every 2 minutes on the minute starting 0:00, perform:
40 Double-Unders
AMRAP in 20 minutes
1 Burpee
2 Box Jumps (30/24 in)
3 Kettlebell Swings (70/53 lb)
4 Pull-Ups
5 Push-Ups
6 Air Squats
Wear a Weight Vest (20/14 lb) for the first 10 minutes only
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
AMRAP (with a Partner) in 37 minutes
Partner A:
400 meter Run
Partner B:
10 Box Jump-Overs (24/20 in)
15 Ball Slams (30/20 lb)
20 Sit-Ups
AMRAP in 10 minutes
12 Dumbbell Power Snatches (50/35 lb) (alternating)
6 Dumbbell Renegade Rows (2x50/35 lb)
12 Dumbbell Power Cleans (2x50/35 lb)
AMRAP in 20 minutes
8 Strict Pull-Ups
8 Box Jumps (36/30 in)
12 Kettlebell Swings (2/1.5 pood)
AMRAP in 6 minutes
6 Overhead Squats (135/95 lb)
6 Burpee Box Jump Overs (30/24 in)
6 Thrusters (135/95 lb)
6 Burpee Box Jump Overs (30/24 in)
For Total Reps
Buy-In: 1,999 meter Row
Then, AMRAP in 20 minutes of:
99 Double-Unders
30 Box Jumps (24/20 in)
9 Hang Snatches (155/115 lb)
AMRAP (with a Partner) in 25 minutes
24 Box Jumps (24/20 in)
5 Chest-to-Bar Pull-Ups (each)
28 Thrusters (95/65 lb)
20 Toes-to-Bars
17 Burpees
AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups