For Time
8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-and-Jerks (2 x 16/12kg)
Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell Clean-and-Jerks (24/16 kg)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-and-Jerks (2 x 16/12kg)
Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell Clean-and-Jerks (24/16 kg)
For Time
3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerks (135/95 lb)
Burpees
Knees-to-Elbows
Calorie Assault Air Bike
5 Rounds for Time
20 calorie Assault Bike
15 Push Jerks (115/75 lb)
75 Double-Unders
10 Power Cleans (115/75 lb)
15 Box Jump Overs
Rest 2 minutes
*Start at the next movement each round.
For Time
On the 0:00, perform:
30 Clean-and-Jerks (225/155 lb)
On the 10:00, perform:
30 Deficit Handstand Push-Ups (6/4 in)
30 Bar Muscle-Ups
On the 20:00, perform:
1 mile Run
On the 40:00, perform:
30 Snatches (135/95 lb)
On the 50:00, perform:
10 Legless Rope Climbs
300 foot Handstand Walk
Finally, on the 60:00, perform:
150/100 calorie Assault Bike
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