3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups
For Time (with a Partner)
Buy-In: 1,000 meter Row
800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)
Buy-Out: 1,000 meter Row
Wear a Weight Vest (20/14 lb), except on the Row
For Time
800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees
800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees
800 meter Run
25 Push Presses (135/95 lb)
25 Burpees
800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run
For Time
100 meter Row
800 meter Run*
200 meter Row
300 meter Row
400 meter Row
500 meter Row
600 meter Row
700 meter Row
800 meter Row
900 meter Row
1,000 meter Row
*Run 800m after every row distance.
For Time
100 meter Run
10 Muscle-Ups
200 meter Run
20 Handstand Push-Ups
300 meter Run
30 Overhead Squats (45/35 lb bar)
400 meter Run
40 Sumo Deadlift High Pull (45/35 lb bar)
500 meter Run
50 Pull-Ups
600 meter Run
60 Push-Ups
700 meter Run
70 Kettlebell Swings (1/.75 pood)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats