AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)
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
Three 5-Minute AMRAPs in 25 minutes
Part A
From 0:00-5:00:
Buy-In:
50/35 calorie Row
Then, AMRAP of:
12 Deadlifts (225/155 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part B
From 10:00-15:00:
Buy-In:
35/25 calorie Row
Then, AMRAP of:
8 Deadlifts (265/185 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part C
From 20:00-25:00:
Buy-In:
20/15 calorie Row
Then, AMRAP of:
4 Deadlifts (315/220 lb)
8 Box Jump Overs (24/20 in)
For Time
30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike