Six 5-Minute AMRAPs in 60 minutes
15/10 calorie Bike
Max Hang Power Cleans (155/105 lb)
Rest 5 minutes after each AMRAP
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Six 5-Minute AMRAPs in 60 minutes
15/10 calorie Bike
Max Hang Power Cleans (155/105 lb)
Rest 5 minutes after each AMRAP
Four 3-minute AMRAPs in 21 minutes
AMRAP in 3 minutes
21 Overhead Squats (95/65 lb)
21 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
18 Overhead Squats (115/80 lb)
18 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
15 Overhead Squats (135/95 lb)
15 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
12 Overhead Squats (155/105 lb)
12 Over-the-Rower Burpees
Max-Calorie Row
Three 4-minute AMRAPs in 20 minutes
From 0:00-4:00, AMRAP of:
27 Hang Power Cleans (115/85 lb)
27 Lateral Burpees Over Rower
27/21 calorie Row
Rest 4 minutes
Then, from 8:00-12:00, AMRAP of:
21 Hang Power Cleans (135/95 lb)
21 Lateral Burpees Over Rower
21/15 calorie Row
Rest 4 minutes
Then, from 16:00-20:00, AMRAP of:
15 Hang Power Cleans (155/105 lb)
15 Lateral Burpees Over Rower
15/12 calorie Row
Four AMRAPs in 36 minutes
AMRAP in 4 minutes:
Burpees
2 minutes Rest
Then, AMRAP in 6 minutes:
Alternating Kneeling Presses (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 16 minutes:
4 Gorilla Cleans (2 x 16/12 kg)
4 Front Squats (2 x 16/12 kg)
4 Clean-and-Jerks (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 4 minutes:
Burpees
* If athlete breaks during a round, perform 10 Push-Ups
For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)