AMRAP (with a Partner) in 18 minutes
5 Squat Snatches (135/95 lb)
14 Deadlifts (315/225 lb)
5 Bar Muscle-Ups
30 Toes-to-Bars
35 ft Handstand Walk
Cash Out:
1983 meter Run (together)
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP (with a Partner) in 18 minutes
5 Squat Snatches (135/95 lb)
14 Deadlifts (315/225 lb)
5 Bar Muscle-Ups
30 Toes-to-Bars
35 ft Handstand Walk
Cash Out:
1983 meter Run (together)
5 Rounds For Time
11 One-Arm Dumbbell Power Snatches (50/35 lb)
12 One-Arm Dumbbell Thrusters (50/35 lb)
11 Weighted Pull-Ups (50/35 lb dumbbell)
AMRAP in 31 minutes
Buy-in: 42 calorie Assault Bike
Then, AMRAP in remaining time of:
7 Strict Pull-Ups
4 Deadlifts (335/225 lb)
18 Push-Ups
400 meter Sandbag Run (48/36 lb)
For Time
200 meter Run
32 Air Squats
200 meter Run
32 Push-Ups
200 meter Run
32 Deadlifts (95/65 lb)
AMRAP (with a Partner) in 42 minutes
From 0:00-10:00, establish:
1 rep max Snatch
2 minute Rest
From 12:00-42:00, AMRAP of:
30 Bar Over Burpees
9 Clean-and-Jerks (135/95 lb)
19 Chest-to-Bar Pull-Ups
88 Air Squats
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Back Squats (50/35 kg, from the ground)
3 SASA Complexes* (50/35 kg)
*SASA Complex consists of:
2 Hang Power Cleans and 1 Thruster
For Time
10 Bench Presses (185/135 lb)
10 Strict Pull-Ups
Max Thrusters (135/95 lb)
Repeat until you have completed 100 Thrusters
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
AMRAP in 22 minutes
22 Power Cleans (60/40 kg)
5 Burpee Muscle-Ups
17 Box Jump Overs (24/20 in)
200 meter Run
For Time
Buy-in: 1 mile Run
Then, 3 Rounds of:
11 Clusters (135/95 lb)
24 Box Jumps (24/20 in)
23 AbMat Sit-Ups
Cash-out: 2012 meter Row