3 Rounds for Time
400 meter Run
21 Dumbbell Burpee Box Step Overs (24/20 in, 2x50/35 lb)*
*Stand tall on the box for every repetition
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
3 Rounds for Time
400 meter Run
21 Dumbbell Burpee Box Step Overs (24/20 in, 2x50/35 lb)*
*Stand tall on the box for every repetition
For Time
From 0:00, perform:
21 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
18 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
15 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
12 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
From 10:00, perform:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
12 Air Squat Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
1 Rounds of “Dumbbell DT” consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks
For Time
15 Cleans (155/125 lb)
10 Burpee Box Jump Overs (24/20 in)
12 Toes-to-Bars
10 Burpee Box Jump Overs (24/20 in)
9 Chest-to-Bar Pull-Ups
10 Burpee Box Jump Overs (24/20 in)
6 Bar Muscle-Ups
10 Burpee Box Jump Overs (24/20 in)
3 Cleans (155/125 lb)
3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between each AMRAP
For Time
400 meter Ruck Run (35/25 lb)
101 second Ruck Squat Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Push-Ups (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 second Plank Hold with Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 Burpees
400 meter Ruck Run (35/25 lb)
101 second Overhead Ruck Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
100 meter Bear Crawl Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Thrusters (35/25 lb)
400 meter Ruck Run (35/25 lb)