AMRAP in 20 minutes
5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
For Time
200 meter Plate Run (45/35 lb)
100 Plate Box Step Ups (45/35 lb, 24/20 in)
200 meter Dumbbell Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans (50/40 lb)
200 meter Plate Run (45/35 lb)
40 Plate Burpees (45/35 lb)
200 meter Dumbbell Farmer Carry (50/40 lb)
40 Slam Ball Over the Wire (40/30 lb, 9/8 ft)
200 meter Plate Run (45/35 lb)
40 Strict Pull-Ups
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 (in a Team of 4)
400 meter Weighted Walk/Run (190 lb) (together)
25 Deadlifts (100 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Thrusters (45 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Sandbag Front Squats (50 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Push Presses (45 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)