AMRAP in 19 minutes
3 Muscle-Ups
Shuttle Sprint (5, 10, 15 yards)
6 Burpee Box Jump Overs (20 in)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 19 minutes
3 Muscle-Ups
Shuttle Sprint (5, 10, 15 yards)
6 Burpee Box Jump Overs (20 in)
For Time
15 Cleans (155/125 lb)
10 Burpee Box Jump Overs (24/20 in)
12 Toes-to-Bars
10 Burpee Box Jump Overs (24/20 in)
9 Chest-to-Bar Pull-Ups
10 Burpee Box Jump Overs (24/20 in)
6 Bar Muscle-Ups
10 Burpee Box Jump Overs (24/20 in)
3 Cleans (155/125 lb)
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
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)
Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees
From 2:00-4:00:
20 meter Sprint
16 Push-Ups
From 4:00-6:00:
20 meter Sprint
16 Air Squats
From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps