AMRAP in 20 minutes
11 Pistols
11 Renegade Rows (35/25 lb)
3 Burpees
20 AbMat Sit-Ups
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
11 Pistols
11 Renegade Rows (35/25 lb)
3 Burpees
20 AbMat Sit-Ups
AMRAP in 21 minutes
6 Pull-Ups
100 meter Sandbag Run (70/40 lb)
9 Body Builders*
7 Deadlifts (225/155 lb)
For Load
1 rep max Squat Clean
Rest 10 minutes
Then, AMRAP in 8 minutes of:
Cleans (90% of 1RM)
AMRAP (with a Partner) in 15 minutes
8 Power Cleans (105/75 lb), each
8 Overhead Presses (105/75 lb), each
10 High-Five Push-Ups
AMRAP (with a Partner) in 13 minutes
22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Ball Shots (20/14 lb)
22 Toes-to-Bar
AMRAP (with a Partner) in 15 minutes
20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 American Kettlebell Swings (70/53 lb)
100 Double-Unders
If you complete the ascending ladder, repeat in reverse
AMRAP in 7 minutes
Wall Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at the top of each minute
AMRAP in 12 minutes
Buy-In:
80 calorie Row
Then, AMRAP in remaining time:
6 Deadlifts (315/255 lb)
29 Double-Unders
18 Wall Ball Shots (20/14 lb)
AMRAP in 5 minutes
10 Thrusters (95/65 lb)
30 Double-Unders
AMRAP in 20 minutes
Max Unbroken Shoulder Taps
400 meter Run