AMRAP (with a Partner) in 25 minutes
24 Box Jumps (24/20 in)
5 Chest-to-Bar Pull-Ups (each)
28 Thrusters (95/65 lb)
20 Toes-to-Bars
17 Burpees
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP (with a Partner) in 25 minutes
24 Box Jumps (24/20 in)
5 Chest-to-Bar Pull-Ups (each)
28 Thrusters (95/65 lb)
20 Toes-to-Bars
17 Burpees
For Time
50 Burpees
Then 5 Rounds of:
10 Wall Ball Shots (20/14 lb)
10 Shoulder-to-Overheads (95/65 lb)
10 Pull-Ups
10 Box Jumps (24/20 in)
10 Sit-Ups
Then, 800 meter Run
For Time
2 mile Run
16 Burpees
85 Box Step-Ups (20/16 in)
Wear a Weight Vest (50/30 lb). Or if you have Bunker Gear, wear it.
2 Rounds for Time
50 Overhead Squats (45/35 lb)
20 Burpees
For Time
100 Dumbbell Squat Cleans (2x35/25 lb)
3 Burpees at the top of each minute
50-40-30-20-10 Reps for Time
Burpee Pull-Ups
Sit-Ups
AMRAP in 20 minutes
12 Overhead Walking Lunges (50/35 kg)
15 Burpees
8 Bar Muscle-Ups
For Time
Buy-In: 40 Burpees
Then, 5 Rounds of:
403 meter Row
24 Power Cleans (115/85 lb)
For Time
150 Double-Unders
100 Sit-Ups
50 Thrusters (95/65 lb)
25 Burpees
4 Rounds for Time
7 Snatches (135/95 lb)
14 Burpees
21 Wall Ball Shots (20/14 lb)
500 meter Row