5 Rounds for Time
99 Single-Unders
7 Burpees
21 Thrusters (65/45 lb)
Cash-Out: 1 mile Run
Wod Type: For TimeMemorial Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
99 Single-Unders
7 Burpees
21 Thrusters (65/45 lb)
Cash-Out: 1 mile Run
For Time
48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lb)
16 Deadlifts (155/105 lb)
600 meter Run
Then:
48 Sit-Ups
4 Rounds for Time
74 Double-Unders
17 Power Cleans (50/30 kg)
14 Shoulder-to-Overhead (50/30 kg)
53 calorie Row
2 Rounds for Time
6 Muscle-Ups
17 Hang Power Clean-and-Jerks (95/65 lb)
18 Back Rack Lunges (95/65 lb)
17 Handstand Push-Ups
33 Kettlebell Swings (53/35 lb)
130 Mountain Climbers (1-count)
Buy-In: 3,200 meter Run
10 Rounds for Time
12 Front Squats (135/95 lb)
9 Weighted Pull-Ups (35/25 lb)
8 Handstand Push-Ups
For Time
19 D-Ball Squats (80/60 lb)
9 Cleans (165/115 lb)
17 Chest-to-Bar Pull-Ups
85 calorie Air Bike
13 Deadlifts (185/130 lb)
14 Burpees Over the Bar
40 Alternating Dumbbell Snatches (50/35 lb)
Wear a weight vest (20/14 lb)
For Time
Buy-In: 3,500 meter Run
Then, 21 Rounds of:
5 Burpees
10 Push-Ups
15 Air Squats
Cash-Out: 3,500 meter Run
For Time (with a Partner)
Buy-In:
1 mile Run with Med Ball (20/14 lb)*
Then, perform:
80 Toes-to-Bars
100 Box Jump Overs (30/24 in)
120 Pull-Ups
160 Kettlebell Swings (2/1.5 pood)
180 Push-Ups
200 Air Squats
Cash-Out:
1 mile Run with Med Ball (20/14 lb)*
* 10 Burpee penalty for each ball drop
Buy-In: 2,008 meter Row
Then, AMRAP in 20 minutes:
7 Deadlifts (185/135 lb)
3 Back Squats (185/135 lb)
10 Box Jumps (24/20 in)
37 AbMat Sit-Ups
Cash-Out: 2,020 meter Row
For Time (with a Partner)
5,000 meter Row / 10 Burpees Over Rower
5,000 meter Bike / 10 Box Jumps (24/20 in)
5,000 meter Run / 10 Push-Ups
Working partner performs the corresponding 10 rep movement each time that partner switches off of the Row, Bike, Run.