5 Rounds (with a Partner) for Time
7 Rope Climbs
16 Barbell Complexes* (135/95 lb)
Cash-Out:
2,015 meter Row
*Barbell Complex is:
1 Deadlift
1 Hang Power Clean
1 Jerk
1 Back Squat
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds (with a Partner) for Time
7 Rope Climbs
16 Barbell Complexes* (135/95 lb)
Cash-Out:
2,015 meter Row
*Barbell Complex is:
1 Deadlift
1 Hang Power Clean
1 Jerk
1 Back Squat
Three Parts For Time
3 Rounds of:
5 Hang Power Cleans (40/30 kg)
10 Push Presses (40/30 kg)
15 Back Squats (40/30 kg)
800 meter Run
3 Rounds of:
5 Overhead Squats (40/30 kg)
10 Sumo Deadlift High-Pulls (40/30 kg)
15 Front Squats (40/30 kg)
30 Ball Slams (30/20 lb)
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg)
15 Deadlifts (40/30 kg)
30 Box Jumps (24/20 in)
5 Rounds for Time
20 foot Crab Walk
20 foot Bear Crawl (hips low and knees close to the ground)
20 foot Crab Walk
20 foot Bear Crawl (hips high)
20 V-Ups
3 Rounds for Time
10 Bench Presses (60% BW)
10 Tricep Dips
For Time
21-15-9 Reps of:
Bench Presses (100%/75% Bodyweight)
Ring Pull-Ups
9-15-21 Reps of:
Deficit Push-Ups
Inverted Ring Rows
For Time
3-9-15-21-15-9-3
Deadlifts (205/145 lb)
Box Jumps (24/20 in)
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)
21-15-12-9-6-3 Reps for Time
Power Cleans (165/115 lb)
Box Jumps (24/20 in)
Pull-Ups
For Time
2 Mile Run
2 Minutes Rest
20 Squat Cleans (135/95 lb)
20 Box Jumps (24/20 in)
20 Overhead Walking Lunges (45/25 lb plate)
20 Box Jumps (24/20 in)
20 Squat Cleans (135/95 lb)
2 minutes Rest
2 mile Run
Wear a weight vest (20/14 lb)
5 Rounds for Time
500 meter Run
20 Box Jumps (24/20 in)
20 Pull-Ups
5 Handstand Push-Ups