AMRAP in 10 minutes
10 Mountain Climbers
10 Push-Ups
10 Hollow Rocks
10 Sit-Ups
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 10 minutes
10 Mountain Climbers
10 Push-Ups
10 Hollow Rocks
10 Sit-Ups
8 Rounds for Reps in 4 minutes
20 seconds of Mountain Climbers (2-count)
10 second Sprint
AMRAP in 5 minutes
10 Push Presses (95/65 lb)
10 calorie Row
Three 3-minute AMRAPs in 13 minutes
From 0:00-3:00, perform:
10 Wall Ball Shots (30/20 lb)
10 calorie Row
Rest 2 minutes
From 5:01-8:00, perform:
5 Squat Snatches (135/95 lb)
10 calorie Row
Rest 2 minutes
From 10:01-13:00, perform:
5 Thrusters (135/95 lb)
10 calorie Row
3 Rounds, For Calories in 34 minutes
2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
5 4-Minute EMOMs in 20 minutes
Minute 1: 20/15 calorie Windbike
Minute 2: Rest
Minute 3: 1 Round of DT (2x50/35 lb)*
Minute 4: Rest
*1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
AMRAP in 12 minutes
3 Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Push Presses (95/65 lb)
10 Bar-Over Burpees
Then, in remaining time:
Max Calorie Assault Air Bike
AMRAP in 21 minutes
3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike
AMRAP in 45 minutes
800 meter Run
80 Air Squats
8 Muscle-Ups
AMRAP in 18 minutes
400 meter Run
18 Air Squats
200 meter Run
18 Box Jumps (24/20 in)