12-9-6-3 Reps for Time
Cleans (155/105 lb)
Pull-Ups
Deadlifts (155/105 lb)
Burpees
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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12-9-6-3 Reps for Time
Cleans (155/105 lb)
Pull-Ups
Deadlifts (155/105 lb)
Burpees
For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)
For Time
25 Deadlifts (155/105 lb)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
400 meter Run
25 Deadlifts (155/105 lb)
For Time
21 Chest-to-Bar Pull-Ups
21 Bar Over Burpees
9 Deadlifts (135/95 lb)
9 Squat Cleans (135/95 lb)
9 Power Clean-and-Jerks (135/95 lb)
15 Chest-to-Bar Pull-Ups
15 Bar Over Burpees
7 Deadlifts (155/105 lb)
7 Squat Cleans (155/105 lb)
7 Power Clean-and-Jerks (155/105 lb)
9 Chest-to-Bar Pull-Ups
9 Bar Over Burpees
5 Deadlifts (185/125 lb)
5 Squat Cleans (185/125 lb)
5 Power Clean-and-Jerks (185/125 lb)
EMOM in 36 minutes
From 0:00-6:00, EMOM of:
10 Pull-Ups
From 6:00-12:00, EMOM of:
5 Squat Cleans (155/105 lb)
From 12:00-18:00, EMOM of:
10 Toes-to-Bars
From 18:00-24:00, EMOM of:
5 Shoulder-to-Overheads (155/105 lb from the ground)
From 24:00-30:00, EMOM of:
10 Hand Release Push-Ups
From 30:00-36:00, EMOM of:
5 Overhead Squats (155/105 lb)