AMRAP in 20 minutes
11 Pistols
11 Renegade Rows (35/25 lb)
3 Burpees
20 AbMat Sit-Ups
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
11 Pistols
11 Renegade Rows (35/25 lb)
3 Burpees
20 AbMat Sit-Ups
For Time
50 Power Snatches (95/65 lb)
40 Burpees
30 Power Cleans (95/65 lb)
20 GHD Sit-Ups
10 Overhead Squats (95/65 lb)
For Time
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars or 11 Sit-Ups
AMRAP in 40 minutes
9 Clean-and-Jerks (135/95 lb)
1 Rope Climb
8 Burpees
12 Push-Ups
40 second Plank Hold
800 foot Sandbag Carry (80/50 lb)
20 Double-Unders
17 Wall Ball Shots (20/14 lb)
For Time
100 Squat Clean Thrusters (40/20 kg)
3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups
5 Rounds for Time
5 Power Cleans (135/95 lb)
5 Power Snatches (135/95 lb)
5 Squat Cleans (135/95 lb)
5 Squat Snatches (135/95 lb)
50 Double-Unders
7 Rounds for Time
71 Double-Unders
14 Deadlifts (135/95 lb)
6 Hang Power Cleans (135/95 lb)
9 Front Squats (135/95 lb)
For Time
Buy-In:
100 Double-Unders
20 Cleans (135/95 lb)
20 Shoulder-to-Overheads (135/95 lb)
20 Clean-and-Jerks (135/95 lb)
Cash-Out:
100 Double-Unders
For Time (with a Partner)
400 meter Run (together)
Then, 4 Rounds of:
40 Medicine Ball Lunges (9/6 kg)
14 Devils Presses (20/15 kg)
70 Hang Power Cleans (40/27 kg)
41 Strict Presses (40/27 kg)
400 meter Run (together)