AMRAP in 23 minutes
3 Power Cleans (205/145 lb)
14 Handstand Push-Ups
9 Front Squats (205/145 lb)
2 Muscle-Ups
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 23 minutes
3 Power Cleans (205/145 lb)
14 Handstand Push-Ups
9 Front Squats (205/145 lb)
2 Muscle-Ups
6 Rounds for Time
28 Wall Ball Shots (20/14 lb)
19 Deadlifts (225/185 lb)
61 Double-Unders
AMRAP in 34 minutes
34 Thrusters (75/55 lb)
34 Pull-Ups
34 Back Rack Lunges (75/55 lb)
34 calorie Row
34 Power Snatch (75/55 lb)
For Time (with a Partner)
Buy-In:
15 Burpees Over Partner
Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie Ski Erg
Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Assault Air Bike
Then, 2 Rounds of:
19 Clean-and-Jerks (135/95 lb)
63 calorie Row
Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders
Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups
With a Running Clock for Reps
20 second Push-Ups while Holding Breath
40 second Box Jump Overs (24/20 in)
20 second Kettlebell Swings while Holding Breath (24/16 kg)
40 second Air Squats
Cash-Out: 46 second Breath Hold
3 Rounds for Time
30 Weighted Sit-Ups (15/10 kg)
24 Box Jumps (60/50 cm)
30 Kettlebell Swings (20/16 kg)
24 Burpees
30 Deadlifts (50% 1RM)
24 Wall Ball Shots (9/6 kg)
30 Push-Ups
24 Air Squats
30 Double-Unders
For Time
Buy-In: 50 Burpees
10 Rounds of:
5 Deadlifts (135/95 lb)
5 Hang Power Cleans (135/95 lb)
5 Thrusters (135/95 lb)
5 Back Squats (135/95 lb)
Cash-Out: 50 Wall Balls (30/20 lb)
21-15-12-9-6-3 Reps for Time
Power Cleans (165/115 lb)
Box Jumps (24/20 in)
Pull-Ups
AMRAP in 20 minutes
6 Box Jumps (24/20 in)
4 Bar Muscle-Ups
74 Double-Unders
45 Wall Ball Shots (20/14 lb)
For Time
50 Wall Ball Shots (20/14 lb)
40/30 calorie Ski
30 Dumbbell Snatches (50/35 lb)
20 Box Jump Overs (24/20 in)
15 Bar Muscle-Ups