4 Rounds for Time
30 Ground-to-Overheads (45/25 lb plate)
15 Toes-to-Bars
15 Box Jumps (30/24 in)
30 calorie Assault Air Bike
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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4 Rounds for Time
30 Ground-to-Overheads (45/25 lb plate)
15 Toes-to-Bars
15 Box Jumps (30/24 in)
30 calorie Assault Air Bike
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
For Time
Round 1:
1000 meter Row
1 mile Assault Air Bike
200 Single-Unders
Round 2:
750 meter Row
0.8 mile Assault Air Bike
150 Single-Unders
Round 3:
500 meter Row
0.6 mile Assault Air Bike
100 Single-Unders
Round 4:
250 meter Row
0.4 mile Assault Air Bike
50 Single-Unders
For Time
1,000 meter Row
10 Ground-to-Overheads (135/95 lb)
750 meter Row
10 Ground-to-Overheads (135/95 lb)
500 meter Row
10 Ground-to-Overheads (135/95 lb)
250 meter Row
10 Ground-to-Overheads (135/95 lb)
For Time
20/16 calorie Assault Bike
80 Double-Unders
40/32 calorie Assault Bike
120 Double-Unders
60/48 calorie Assault Bike
240 Double-Unders
24 Devil Presses (2x50/35 lb)
Time Cap: 22 minutes