AMRAP in 28 minutes
2 mins of Burpee Box Jumps (24/20 in)
2 mins of Thrusters (65/45 lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings (35/26 lb)
2 mins of Rest
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 28 minutes
2 mins of Burpee Box Jumps (24/20 in)
2 mins of Thrusters (65/45 lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings (35/26 lb)
2 mins of Rest
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
For Time
50 Kettlebell Swings (24/16 kg)
50 Sit-Ups
50 Double-Unders
25 Kettlebell Swings (24/16 kg)
25 Sit-Ups
25 Double-Unders
12 Kettlebell Swings (24/16 kg)
12 Sit-Ups
12 Double-Unders
6 Kettlebell Swings (24/16 kg)
6 Sit-Ups
6 Double-Unders
3 Kettlebell Swings (24/16 kg)
3 Sit-Ups
3 Double-Unders
For Time
10 Back Squats (275/185 lb)
10 Burpee Box Jumps (24/20 in)
10 Front Squats (225/155 lb)
10 Burpee Box Jumps (24/20 in)
10 Cleans (185/135 lb)
10 Burpee Box Jumps (24/20 in)
10 Snatches (135/95 lb)
10 Burpee Box Jumps (24/20 in)
For Time
6 minute Hang Hold
Each time you drop from the bar, perform:
1st Drop:
800 meter Run
20 Burpee Box Jumps (24/20 in)
2nd Drop:
600 meter Run
20 Burpee Box Jumps (24/20 in)
3rd Drop:
400 meter Run
20 Burpee Box Jumps (24/20 in)
4th and subsequent Drops:
200 meter Run
20 Burpee Box Jumps (24/20 in)