7 Rounds for Time
7 Sumo Deadlift High-Pulls (95/65 lb)
16 Box Jumps (24/20 in)
45 Double-Unders
Cash out:
2016 meter Row
Wear a Weight Vest (20/14 lb)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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7 Rounds for Time
7 Sumo Deadlift High-Pulls (95/65 lb)
16 Box Jumps (24/20 in)
45 Double-Unders
Cash out:
2016 meter Row
Wear a Weight Vest (20/14 lb)
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.
2 Rounds for Time
20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
20 Double-Unders
20 Single-Arm Overhead Walking Lunges (24/16 kg)
20 Double-Unders
20 Alternating Kettlebell Snatches (24/16)
20 Double-Unders
20 Kettlebell Clean-and-Presses (24/16 kg)
20 Double-Unders
20 Kettlebell Swings (24/16 kg)
20 Double-Unders
For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)
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