2 Rounds for Time
21 Burpee Ring Dips
16 Overhead Squats (115/75 lb, from the ground)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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2 Rounds for Time
21 Burpee Ring Dips
16 Overhead Squats (115/75 lb, from the ground)
3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between each AMRAP
For Time
10 Strict Presses (115/85 lb)
15 Overhead Squats (115/85 lb)
20 Push Presses (115/85 lb)
25 Front Squats (115/85 lb)
30 Push Jerks (115/85 lb)
35 Back Squats (115/85 lb)
For Time
21 Overhead Squats (95/65 lb)
9 Burpee Box Jumps (24/20 in)
500 meter Row
15 Overhead Squats (95/65 lb)
15 Burpee Box Jumps (24/20 in)
500 meter Row
9 Overhead Squats (95/65 lb)
21 Burpee Box Jumps (24/20 in)
500 meter Row
2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)