AMRAP in 8 minutes
5 Snatches (115/85 lb)
10 Burpees
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 8 minutes
5 Snatches (115/85 lb)
10 Burpees
AMRAP in 20 minutes
4 Double Kettlebell Hang Snatches (2x16/12 kg)
4 Burpees
4 Double Kettlebell Deadlifts (2x16/12 kg) (between the feet)
AMRAP in 7 minutes
23 Burpees
9 Kettlebell Swings (70/54 lb)
5 Deadlifts (275/185 lb)
AMRAP in 12 minutes
2 minute Burpees
2 minute Rest
Tabata Sit-Up
2 minute Rest
2 minute Jumping Jacks
AMRAP in 20 minutes
6 Power Cleans (185/135 lb)
12 Burpees
14 Toes-to-Bars
50 foot Handstand Walk
AMRAP (in a Team of 3) in 48 minutes
Partner A: Run 400 meters
Partner B performs AMRAP of:
12 Overhead Plate Alternating Lunges (45/25 lb)
6 Burpees to Plate (45/25 lb)
19 Plate Ground-to-Overheads (45/25 lb)
Partner C: Rest
All partners rotate when Partner A finishes the run
Wear a Weight Vest (20/14 lb) throughout
AMRAP in 20 minutes 19 seconds
Buy-In:
200 meter One Arm Kettlebell Front Rack Walk (20/15 kg)
Then, AMRAP in remaining time of:
9 Chest-to-Bar Pull-Ups
2 Snatches (61/43 kg)
10 Bar Over Burpees
5 Dumbbell Power Cleans (2x22.5/15 kg)
AMRAP (with a Partner) in 32 minutes
42 Snatches (95/65 lb)
42 Burpees
42 Front Rack Lunges (95/65 lb)
42 Thrusters (95/65 lb)
42 Sit-Ups
42 Power Cleans (95/65 lb)
42 Push-Ups (together)
400 meter Concourse Run
AMRAP in 30 minutes
30 Double-Unders
8 Squat Cleans (155/110 lb)
11 Hand Release Push-Ups
EMOM in 19 minutes
6 Alternating Dumbbell Deadlifts (50/35 lb)
4 Alternating Dumbbell Squat Cleans (50/35 lb)
2 Alternating Dumbbell Shoulder-to-Overheads (50/35 lb)
Remaining time in each minute, AMRAP:
Goblet March (L+R=1)