AMRAP in 12 minutes
30 Overhead Squats (145/105 lb)
50 Chest-to-Bar Pull-Ups
30 Power Snatches (145/105 lb)
50 Kipping Handstand Push-Ups
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 12 minutes
30 Overhead Squats (145/105 lb)
50 Chest-to-Bar Pull-Ups
30 Power Snatches (145/105 lb)
50 Kipping Handstand Push-Ups
AMRAP in 34 minutes
34 Thrusters (75/55 lb)
34 Pull-Ups
34 Back Rack Lunges (75/55 lb)
34 calorie Row
34 Power Snatch (75/55 lb)
AMRAP in 20 minutes
8 Pull-Ups
12 Dumbbell Snatches (50/35 lb) (alternating)
17 Wall Ball Shots (20/14 lb)
AMRAP in 20 minutes
200 meter Row
14 Sit-Ups
7 Thrusters (95/65 lb)
5 Rounds for Max Reps
Max Rep Front Squats (60-70%)
60 second C2 Air Bike (90%)
Rest 90 seconds
AMRAP in 9 minutes
3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike
AMRAP in 20 minutes
4 Handstand Push-Ups
8 Box Jumps
12 Back Squats
16 Knees-to-Elbows
20 calorie Assault Air Bike
AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (85/55 lb)
Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally, Cash Out:
100 meter Farmer's Carry (85/55 lb)
AMRAP in 12 minutes
50 Air Squats
30 Push-Ups
15 Pull-Ups
AMRAP in 20 minutes
50-40-30-20-10 reps of:
Push-Ups
Kettlebell Swings (53/36 lb)
Then in the remaining time, AMRAP of:
Air Squats