21-15-9 Reps For Time
Russian Kettlebell Swings (53/35 lb)
200 meter Run
Rest 5 minutes
Then, AMRAP in 6 minutes of:
5 Knees-to-Elbows
7 Burpees
9 Double-Unders
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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21-15-9 Reps For Time
Russian Kettlebell Swings (53/35 lb)
200 meter Run
Rest 5 minutes
Then, AMRAP in 6 minutes of:
5 Knees-to-Elbows
7 Burpees
9 Double-Unders
5 Rounds for Time
4 Squat Clean-and-Jerks (185/135 lb)
15 Chest-to-Bar Pull-ups
13 Burpee Lateral Jumps
Then:
800 meter Run
For Time
From 0:00-10:00, 20-16-12 reps of:
Double Dumbbell Thrusters (2x22.5/15 kg)
Burpee Pull-Ups
From 10:00-20:00, 16-12-8 reps of:
Front Squats (165/115 lb)
Wall Ball Shots (30/20 lb)
From 20:00, 12-8-4 reps of:
Front Rack Lunges (135/95 lb, each leg)
Bar Facing Burpees
For Time
Part A
AMRAP in 10 minutes of:
3 Burpees
6 Push-Ups (any)
5 Squat Jumps
Rest 3 minutes
Part B
100 Burpees
100 Single-Arm Kettlebell Swings (16/12 kg)
100 Squat Dead Curls (16/12 kg)
65 Snatches (16/12 kg)
Part C
100 Alternating Reverse Lunges and Twists
100 Single-Arm Kettlebell Swings (16/12 kg)
100 Snatches (16/12 kg)
65 Burpees
Time Cap: 83 minutes
For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)
For Time
100 Squat Clean Thrusters (40/20 kg)
For Time
400 meter Run
15 Clean-and-Jerks (135/95 lb)
3 Rope Climbs (15 ft)
400 meter Run
12 Clean-and-Jerks (135/95 lb)
2 Rope Climbs
400 meter run
9 Clean-and-Jerks (135/95 lb)
1 Rope Climb
3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups
5 Rounds for Time
5 Power Cleans (135/95 lb)
5 Power Snatches (135/95 lb)
5 Squat Cleans (135/95 lb)
5 Squat Snatches (135/95 lb)
50 Double-Unders
For Time
2.23 mile Run
Directly into, 8 Rounds of:
5 Power Cleans (185/125 lb)
25 Wall Ball Shots (20/14 lb)