For Time
21-15-9
Overhead squats (115/75)
Box jumps (30/24)
Wod Type: For TimeMayhem Daily Wods
Movements: Box JumpOverhead Squat
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
21-15-9
Overhead squats (115/75)
Box jumps (30/24)
For Time
18-15-12-9-6-3 reps of:
Thrusters (75/55)
Power snatches (75/55)
Toes-to-Bars
Strength:
Hang power clean 3-3-3-3-3-3-3
Metcon:
5 rounds
Run 800 meters
Rest 3 minutes
7 rounds for time of:
10 Burpee to Bar (6in)
20 Abmat sit-ups
For Time (Teams of 2)
1000 Cal. Assault Bike
Strength
Shoulder Press (5x1 @ 85%-95%)
Every 1:30
"Heavy Karen"
For Time
150 Wall Balls (30/20)
3 Rounds for Time
800m Run
50 Pull Ups
For Time (in teams of 2)
20k Bike Erg
Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30
"JT"
21-15-9 Reps for Time
HSPU
Ring Dip
Push Up
Strength
Back Squat (5x3 @70%-80%)
Every 1:30, No Bands!
Metcon
3 Rounds for Time
1000m Row
25 Hang Power Cleans (135/95)