5 Rounds for Time
Chest-to-Bar Pull-Ups
10 Power Snatches
15 calorie Assault Air Bike
20 AbMat Sit-Ups
25 Single-Unders
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
Chest-to-Bar Pull-Ups
10 Power Snatches
15 calorie Assault Air Bike
20 AbMat Sit-Ups
25 Single-Unders
For Time
Round 1:
1000 meter Row
1 mile Assault Air Bike
200 Single-Unders
Round 2:
750 meter Row
0.8 mile Assault Air Bike
150 Single-Unders
Round 3:
500 meter Row
0.6 mile Assault Air Bike
100 Single-Unders
Round 4:
250 meter Row
0.4 mile Assault Air Bike
50 Single-Unders
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
For Time
7 Bar Muscle-Ups
7 Chest-to-Bar Pull-Ups
7 Chin-Over-Bar Pull-Ups
21 Thrusters (95/65 lb)
5 Bar Muscle-Ups
5 Chest-to-Bar Pull-Ups
5 Chin-Over-Bar Pull-Ups
15 Thrusters (95/65 lb)
3 Bar Muscle-Ups
3 Chest-to-Bar Pull-Ups
3 Chin-Over-Bar Pull-Ups
9 Thrusters (95/65 lb)
For Time
50 Pistols
25 Chest-to-Bar Pull-Ups
40 Pistols
20 Chest-to-Bar Pull-Ups
30 Pistols
15 Chest-to-Bar Pull-Ups
20 Pistols
10 Chest-to-Bar Pull-Ups
10 Pistols
5 Chest-to-Bar Pull-Ups