6 Rounds for Time
5 Deadlifts (70% bodyweight of 1 RM)
5 Toes-to-Bars
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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6 Rounds for Time
5 Deadlifts (70% bodyweight of 1 RM)
5 Toes-to-Bars
For Time
40 Alternating Dumbbell Snatches (50/35 lb)
40 Toes-to-Bars
30 Dumbbell Box Step Overs (24/20 in, 2x50/35 lb)
30 Toes-to-Bars
20 Hang Power Cleans (155/105 lb)
20 Toes-to-Bars
10 Hang Power Cleans (205/145 lb)
10 Toes-to-Bars
Time Cap: 18 minutes
For Time
10-9-8-7-6-5-4-3-2-1 Reps each of:
One Vertical Pull Movement:
Sumo Deadlift High Pulls (95/65 lb)
Inverted Rows or
Pull-Ups
One Horizontal Press Movement:
Bench Presses (Bodyweight)
Dumbbell Presses (100/45 lb) or
Push-Ups
One Hinging Movement:
Deadlift (2x Bodyweight)
Romanian Deadlifts (2x Bodyweight) or
Front Squats (Bodyweight)
For Time
1000 meter Row
50 Push-Ups
30 Bodyweight Deadlifts
40 Push-Ups
20 Bodyweight Deadlifts
30 Push-Ups
10 Bodyweight Deadlifts
1000 meter Row
For Time
800 meter Run
30 Toes-to-Bars
600 meter Run
20 Toes-to-Bars
20 Wall Ball Shots (20/14 lb)
400 meter Run
10 Toes-to-Bars
10 Wall Ball Shots (20/14 lb)
200 meter Run
50 Bar Muscle-Ups
Each time you drop from the Pull-Up Bar, perform a Burpee penalty. Add 1 rep for each drop. Ex: 1st drop = 1 Burpee, 2nd drop = 2 Burpees, etc.