For Time
30 Muscle-Ups
Movements: Muscle-Up
Competitions: Crossfit GamesCrossFit Games 2018
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM For As Long As Possible
Ascending Assault Bike calories
Start with 3 calories. Add 3 calories every minute until failure.
5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups
AMRAP in 20 minutes
8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike
AMRAP in 30 minutes
10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike
AMRAP in 22 minutes
20 Power Cleans (95/65 lb)
40 Toes-to-Bar
60 calorie Air Bike
80 Wall Ball Shots (20/14 lb, 10/9 ft)
100 Double-Unders
3 Rounds for Time
21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps (24/20 in)
12 Push-Ups
9 Sumo Deadlift High-Pulls (135/95 lb)
6 Front Squats (135/95 lb)
3 Snatches (135/95 lb)
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
For Time
50 Air Squats to Box Jumps (24/20 in)
50 Dumbbell Push Jerks (2x50/35 lb)
50 Weighted Horizontal Leg Lifts (50/35 lb)
50 Front Rack Lunges (50/35 lb)
50 foot Handstand Walk
For Time
21 Back Squats (225/155 lb)
15 Front Squats (205/145 lb)
9 Overhead Squats (185/135 lb)