For Time
10 Back Squats (225/155 lb)
500 meter Row
10 Back Squats (225/155 lb)
400 meter Run
10 Back Squats (225/155 lb)
500 meter Row
10 Back Squats (225/155 lb)
400 meter Run
Movements: Back SquatRow (Rowing)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
10 Back Squats (225/155 lb)
500 meter Row
10 Back Squats (225/155 lb)
400 meter Run
10 Back Squats (225/155 lb)
500 meter Row
10 Back Squats (225/155 lb)
400 meter Run
For Time
50 Back Squats (135/95 lb)
50 Deadlifts (135/95 lb)
50 Bar Over Burpees
5 Rounds for Time
11 Back Squats (185/135 lb)
7 Burpee Pull-Ups (Strict)
400 meter Run
For Time
33 Back Squats (225/155 lb)
15 Burpees
33 Deadlifts (225/155 lb)
15 Burpees
33 Kettlebell Swings (70/53 lb)
15 Burpees
5 Rounds for Time
7 Bear Complexes (135/95 lb)
400 meter Run
For Time
10 Strict Presses (115/85 lb)
15 Overhead Squats (115/85 lb)
20 Push Presses (115/85 lb)
25 Front Squats (115/85 lb)
30 Push Jerks (115/85 lb)
35 Back Squats (115/85 lb)
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
For Time (with a Partner)
400 meter Run with Deadball (20/15 kg)
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
40 Pull-Ups
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead (40/60 kg)
100 meter Run
Then:
400 meter Run with Deadball (20/15 kg)
Time cap: 60 minutes
For Time
Buy-In:
400 meter Burden Run (30/20 lb)
Then, 5 Rounds of:
7 Tuck Jumps
16 Push-Ups
20 meter Forward Bear Crawl
20 meter Reverse Bear Crawl
15 Burpee Broad-Jumps
4 Rounds For Time
200 meter Run
11 Thrusters (135/95 lb)
200 meter Run
11 Push Presses (135/95 lb)
200 meter Run
11 Bench Presses (135/95 lb)