For Time
1 mile Run
50 Burpees
Then, 2 Rounds of:
800 meter Run
25 Air Squats
Finally, 3 Rounds of:
600 meter Run
15 Push-Ups
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1 mile Run
50 Burpees
Then, 2 Rounds of:
800 meter Run
25 Air Squats
Finally, 3 Rounds of:
600 meter Run
15 Push-Ups
For Time (with a Partner)
Buy-In: 1,000 meter Row
800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)
Buy-Out: 1,000 meter Row
Wear a Weight Vest (20/14 lb), except on the Row
For Time
800 meter Run
10 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
50 Box Jumps (60/50 cm)
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
10 Back Squats (50/40 kg)
800 meter Run
For Time
100 meter Run
10 Muscle-Ups
200 meter Run
20 Handstand Push-Ups
300 meter Run
30 Overhead Squats (45/35 lb bar)
400 meter Run
40 Sumo Deadlift High Pull (45/35 lb bar)
500 meter Run
50 Pull-Ups
600 meter Run
60 Push-Ups
700 meter Run
70 Kettlebell Swings (1/.75 pood)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats
For Time
1,600 meter Run
30 Burpees
800 meter Run
20 Burpees
400 meter Run
10 Burpees
400 meter Run
20 Burpees
800 meter Run
30 Burpees
1,600 meter Run