6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
AMRAP (with a Partner) in 17 minutes
17 Burpees
17 Front Squats (115/75 lb)
17 Deadlifts (115/75 lb)
Every 2 Minutes On The Minute in 10 minutes
100 meter Airrunner Sprint
5 Burpees
10 Pull-Ups
AMRAP in 13 minutes
Buy-In: 600 meter Run (2-minute cap)*
Then, 3 Rounds of:
1 minute Max Pull-Ups
1 minute Max Deadlifts (90/70 kg)
1 minute Max Lateral Burpees
1 minute Rest
AMRAP in 20 minutes
2 Deadlifts (120/85 kg)
4 Bar Over Burpees
6 Toes-to-Bars
400 meter Run
AMRAP in 19 minutes
20 Bar Facing Burpees
4 Bar Muscle-Ups
20 Hang Squat Cleans (40/30 kg)
Buy-Out: 86 Reverse Lunge Thrusters (40/30 kg)
EMOM in 11 minutes
5 Clean-and-Jerks (135/95 lb)
in 21 minutes
From 0:00-15:00:
AMRAP in 15 minutes
5 Hang Cleans (95/65 lb)
18 Double-Unders
20 seconds Rest
Then, from 15:00-21:00:
1 Rep Max Clean-and-Jerk
3 Rounds of:
Max Unbroken Clean-and-Jerks (Bodyweight)
400 meter Run
15 GHD Sit-Ups
AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Power Cleans (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)