EMOM in 12 minutes
3 Front Squats (185/135 lb)
3 Box Jumps (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Movements: Box JumpFront Squat
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM in 12 minutes
3 Front Squats (185/135 lb)
3 Box Jumps (24/20 in)
AMRAP in 15 minutes
6 Deadlifts (255/165 lb)
9 Hand Release Push-Ups
12 Box Jumps (24/20 in)
AMRAP in 17 minutes
21 Lateral Bar Burpees
16 Box Jumps (24/20 in)
8 Front Rack Forward Lunges (60/40 kg)
3 Ground-to-Overheads (60/40 kg)
3 AMRAPs in 17 minutes
AMRAP in 5 minutes
10 Power Cleans (135/95 lb)
12 Burpees
14 Box Jumps (24/20 in)
20 Sit-Ups
Max distance Row
Rest 1 minute
AMRAP in 20 minutes
21 calorie Row
18 Wall Ball Shots (9/6 kg)
15 Box Jumps (24/20 in)
12 Alternating Dumbbell Snatches (24/16 kg)
9 Burpees
6 Power Cleans (60/40 kg)
AMRAP in 10 minutes
30 Double-Unders
8 Wall Ball Shots (30/20 lb)
10 Dumbbell Box Step Overs (2x50/35 lb, 20 in)
EMOM in 10 minutes
Odd minutes: 15 Burpees
Even minutes: 30 Russian Kettlebell Swings (24/16 kg)
AMRAP For As Long As Possible
Perform every 2 minutes:
1 Clean-and-Jerk (155/105 lb)
1 Burpee
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)