For Time
5k Run
4 minutes to find 4 rep max Deadlift
5k Run
4 minutes to find 4 rep max Push Jerk
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
5k Run
4 minutes to find 4 rep max Deadlift
5k Run
4 minutes to find 4 rep max Push Jerk
For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (225/155 lb)
Alternating Dumbbell Snatches (50/35 lb)
Goblet Squats (50/35 lb)
3 Rounds for Time
10 Deadlifts (225/155 lb)
21 Wall Ball Shots (20/14 lb)
20 calorie Row
14 Overhead Squats (135/95 lb)
19 Toes-to-Bars
For Time
2 Rounds of:
100 meter Run
75 Sit-Ups
200 meter Run
50 Push-Ups
300 meter Run
25 Toes-to-Bars
400 meter Run
25 Ring Dips
Then, perform:
300 Double-Unders
2,000 meter Row
5 Rounds For Time
50 Double-Unders
35 Knees-to-Elbows
20 yard Overhead Walk (185/135 lb)
2 Rounds For Time
200 Double-Unders
50 Overhead Squats (135/95 lb)
50 Pull-Ups
1 mile Run
10 Rounds For Time
11 Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of each minute
For Time
45 Left-Arm Overhead Kettlebell Lunges (24/16 kg)
45 Toes-to-Bars
45 Goblet Squats (24/16 kg)
45 Pull-Ups
45 Alternating Kettlebell Snatches (24/16 kg)
45 calorie Row
45 Right-Arm Overhead Kettlebell Lunges (24/16 kg)