For Time
244 Alternating Box Step-Ups (24/20 in)
Wear a Weight Vest (20/14 lb)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
244 Alternating Box Step-Ups (24/20 in)
Wear a Weight Vest (20/14 lb)
For Time
Part A
From 0:00-20:00, EMOM of:
20 Box Step-Ups (40/30 lb Weight Vest)
Rest 3 minutes
Part B
From 23:00-43:00, EMOM of:
20 Box Step-Ups (20/14 lb Weight Vest)
Rest 3 minutes
Part C
Finally, from 46:00-1:06:00, perform:
400 Box Step-Ups
For Time
40 Double-Unders
40 Box Step-Ups (24/20 in)
40 Push Presses (75/45 lb)
30 Double-Unders
30 Box Step-Ups (24/20 in)
30 Push Presses (75/45 lb)
20 Double-Unders
20 Box Step-Ups (24/20 in)
20 Push Presses (75/45 lb)
10 Double-Unders
10 Box Step-Ups (24/20 in)
10 Push Presses
AMRAP in 20 minutes
10 Handstand Push-Ups
20 Pistols (alternating legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (alternating legs)
45 Pull-Ups
20 Handstand Push-Ups
40 Pistols (alternating legs)
60 Pull-Ups
25 Handstand Push-Ups
50 Pistols (alternating legs)
75 Pull-Ups
30 Handstand Push-Ups
60 Pistols (alternating legs)
90 Pull-Ups
AMRAP in 11 minutes
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
1 Strict Handstand Push-Up + Kipping Handstand Push-Up
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
2 Strict Handstand Push-Ups + Kipping Handstand Push-Ups
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
3 Strict Handstand Push-Ups + Kipping Handstand Push-Ups*
*Add one rep strict and kipping handstand push-ups after every round.