4 Rounds for Time
100 meter Airrunner Sprint
5 Burpees
10 Sit-Ups
Max Unbroken Pull-Ups
Rest 1 minute
Wod Type: Benchmark WodsFor Time
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
4 Rounds for Time
100 meter Airrunner Sprint
5 Burpees
10 Sit-Ups
Max Unbroken Pull-Ups
Rest 1 minute
5 Rounds for Time
5 Squat Cleans (155/105 lb)
25 Push-Ups
For Time
12 Bar Muscle-Ups
21 Deadlifts (100/70 kg)
9 Bar Muscle-Ups
15 Hang Power Cleans (100/70 kg)
6 Bar Muscle-Ups
9 Shoulder-to-Overheads (100/70 kg)
7 Rounds for Time
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings
Use one pair of dumbbells throughout (pick your own weight)
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
21-15-9 Reps for Time
Thrusters (135/95 lb)
Bar Muscle-Ups
For Time
200 meter Run
Rest (same time as previous run)
400 meter Run
Rest (same time as previous run)
600 meter Run
EMOM in 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Set a single number of calories and complete that amount of work each minute - every minute.
For Time
3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike