For Time
Part A
From 0:00-20:00, EMOM of:
20 Box Step-Ups (40/30 lb Weight Vest)
Rest 3 minutes
Part B
From 23:00-43:00, EMOM of:
20 Box Step-Ups (20/14 lb Weight Vest)
Rest 3 minutes
Part C
Finally, from 46:00-1:06:00, perform:
400 Box Step-Ups
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}
For Time
Part A
From 0:00-20:00, EMOM of:
20 Box Step-Ups (40/30 lb Weight Vest)
Rest 3 minutes
Part B
From 23:00-43:00, EMOM of:
20 Box Step-Ups (20/14 lb Weight Vest)
Rest 3 minutes
Part C
Finally, from 46:00-1:06:00, perform:
400 Box Step-Ups
EMOM in 36 minutes
From 0:00-6:00, EMOM of:
10 Pull-Ups
From 6:00-12:00, EMOM of:
5 Squat Cleans (155/105 lb)
From 12:00-18:00, EMOM of:
10 Toes-to-Bars
From 18:00-24:00, EMOM of:
5 Shoulder-to-Overheads (155/105 lb from the ground)
From 24:00-30:00, EMOM of:
10 Hand Release Push-Ups
From 30:00-36:00, EMOM of:
5 Overhead Squats (155/105 lb)
Four Parts in 12 minutes
EMOM for 3 minutes:
15 Dumbbell Rows (2x30 lb)
10 Push-Ups
EMOM for 3 minutes:
10 Dumbbell Rows (2x40 lb)
10 Push-Ups
EMOM for 3 minutes:
5 Dumbbell Rows (2x45 lb)
10 Push-Ups
Then, AMRAP in 3 minutes:
Dumbbell Rows (2x30 lb)
AMRAP in 40 minutes
From 0:00-7:00, perform:
Max Wall Climbs
From 7:00-10:00, perform:
Max Burpees
Rest 5 minutes
From 15:00-22:00, perform:
Max Push-Ups
From 22:00-25:00, perform:
Max Double-Unders
Rest 5 minutes
From 30:00-37:00, perform:
Max Sit-Ups
From 37:00-40:00, perform:
Max Thrusters (45/35 lb)
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