5 Rounds for Time
20 calorie Assault Bike
15 Push Jerks (115/75 lb)
75 Double-Unders
10 Power Cleans (115/75 lb)
15 Box Jump Overs
Rest 2 minutes
*Start at the next movement each round.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
20 calorie Assault Bike
15 Push Jerks (115/75 lb)
75 Double-Unders
10 Power Cleans (115/75 lb)
15 Box Jump Overs
Rest 2 minutes
*Start at the next movement each round.
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
Three 4-minute AMRAPs in 20 minutes
AMRAP from 0:00-4:00:
27 calorie Row
21 Power Cleans (135/95 lb)
15 Burpee Box Jump-Overs (24/20 in)
4 minute Rest
AMRAP from 8:00-12:00:
27 calorie Row
21 Power Cleans (115/80 lb)
15 Burpee Box Jump-Overs (24/20 in)
4 minute Rest
AMRAP from 16:00-20:00:
27 calorie Row
21 Power Cleans (95/65 lb)
15 Burpee Box Jump-Overs (24/20 in)
Three 5-Minute AMRAPs in 25 minutes
Part A
From 0:00-5:00:
Buy-In:
50/35 calorie Row
Then, AMRAP of:
12 Deadlifts (225/155 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part B
From 10:00-15:00:
Buy-In:
35/25 calorie Row
Then, AMRAP of:
8 Deadlifts (265/185 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part C
From 20:00-25:00:
Buy-In:
20/15 calorie Row
Then, AMRAP of:
4 Deadlifts (315/220 lb)
8 Box Jump Overs (24/20 in)
For Time
1 Round of:
15 Wall Ball Shots (20/14 lb, 10/9 ft)
154 Kettlebell Swings (55/35 lb)
15 Box Jump Step Downs (24/20 in)
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
Then, 2 Rounds of:
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
15 Wall Ball Shots (24/14 lb)
Then, 1 Round of:
60 Double-Unders
15 Wall Ball Shots (20/14 lb)
15 Hang Power Snatches (75/55 lb)
15 Burpees
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
Finally, 1 Round of:
15 Box Jump Step Downs (24/20 in)
60 Double-Unders
15 Kettlebell Swings (55/35 lb)
15 Hang Power Snatches (75/55 lb)
15 Wall Ball Shots (20/14 lb)
15 Burpees
Rest 5 minutes after each round