21-15-9 Reps for Time
Push Presses (135/95 lb)
Toes-to-Bars
Movements: Push PressToes-to-Bar/Knees-to-Elbows
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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21-15-9 Reps for Time
Push Presses (135/95 lb)
Toes-to-Bars
For Time
1 mile Run with medicine ball (20/14 lb)
Then 8 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
Then, 800 meter Run with medicine ball (20/14 lb)
Then 4 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
Then, 400 meter Run with medicine ball (20/14 lb)
Then 2 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
For Time
5 Rounds of:
1,000 meter Row
2 minute Rest
Directly into:
50 Thrusters (135/95 lb)
9-15-21 Reps for Time
Calorie Assault Airbike
Handstand Push-Ups
For Time
Buy-In:
50/40 calorie Assault Bike
10 Rounds of:
6 Overhead Squats (95/65 lb)
7 Toes-to-Bars
8 Bar Over Burpees
5 Rounds for Time
200 meter Airrunner Sprint
15 calorie Assualt Airbike
9 Burpee Box Jumps (24/20 in)
Rest 2 minutes between rounds
21-15-9 Reps for Time
Calories Assault Air Bike
Thrusters (95/65 lb)
Pull-Ups
Push-Ups
Sit-Ups
For Time
25 Burpees
52 Overhead Walking Lunges (45/25 lb Plate)
25 Burpees
52 Toes-to-Bars
25 Burpees
52 calorie Air Bike
25 Burpees
52 Kettlebell Swings
25 Burpees
52 GHD Sit-Ups
For Time
100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike