3 Rounds for Time
5 Push Presses (70% of 1 RM)
10 Burpee Box Jumps (24/20 in)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
5 Push Presses (70% of 1 RM)
10 Burpee Box Jumps (24/20 in)
For Time
9 Ring Muscle-Ups
15 Burpee Box Jumps (24/20 in)
9 Devil Presses (2x50/35 lb)
7 Ring Muscle-Ups
15 Burpee Box Jumps (24/20 in)
9 Devil Presses (2x50/35 lb)
5 Ring Muscle-Ups
15 Burpee Box Jumps (24/20 in)
9 Devil Presses (2x50/35 lb)
Time Cap: 15 minutes
For Time
10 Back Squats (275/185 lb)
10 Burpee Box Jumps (24/20 in)
10 Front Squats (225/155 lb)
10 Burpee Box Jumps (24/20 in)
10 Cleans (185/135 lb)
10 Burpee Box Jumps (24/20 in)
10 Snatches (135/95 lb)
10 Burpee Box Jumps (24/20 in)
For Time
6 minute Hang Hold
Each time you drop from the bar, perform:
1st Drop:
800 meter Run
20 Burpee Box Jumps (24/20 in)
2nd Drop:
600 meter Run
20 Burpee Box Jumps (24/20 in)
3rd Drop:
400 meter Run
20 Burpee Box Jumps (24/20 in)
4th and subsequent Drops:
200 meter Run
20 Burpee Box Jumps (24/20 in)
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