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Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Death By Row Cal : 1 rep + 1 rep / 1 minDeath By Row Calorie
With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
Team America*In teams of two complete:
100 KBS (53/35)
50 Burpees
30 T2B
10 Snatches (any style) (155/105)
30 T2B
50 Burpees
100 Partner Wall Balls (20/14)
For time.
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.
For time:
40 Kettlebell Swings (53/35)
25 Burpees
15 Toes-to-bars
7 Snatches (155/105)
15 Toes-to-bars
25 Burpees
40 Wall Balls (20/14)
Photo by @snoridgecrossfit
Log your best Deadlift 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1: Deadlifts, Burpee Pull-ups and Box Jumps10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (185/135)
Burpee Pull-up
Box Jump (24/20)
Photo by @snoridgecrossfit
Team WOD: AMRAP 25 mins: Team Row, Hang Power Cleans, Alt Front Rack Reverse Lunges, T2B, Thrusters and Wall WalksComplete as many rounds as possible in 25 mins of:
Team Row 1500m
50 Hang Power Cleans (115/85)
40 Alternating Front Rack Reverse Lunges
30 Toes-to-bars
20 Thrusters
10 Wall Walks
Complete as many rounds as possible in 15 mins of:
Row 500m
20 Hang Power Cleans (115/85)
15 Alternating Front Rack Reverse Lunges
10 Toes-to-bars
5 Thrusters
2 Wall Walks
Photo by @snoridgecrossfit
Alt EMOM 12 mins: Bar Muscle-up and HS Walk PracticeEvery 1:30 for 12 mins, alternating between:
Bar Muscle-up Practice
Handstand Walk Practice
Complete as many rounds as possible in 16 mins of:
3 Bar Muscle-ups
6 Burpees
9 Wall Balls (20/14)
12 Push Press (95/65)
Photo by @snoridgecrossfit
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Row Cal, Overhead Squats, and Double UndersEvery 1 min for 18 mins, alternating between:
15/12 Row Calories
12 Overhead Squats (75/55)
25 Double Unders
Photo by @snoridgecrossfit
Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
5 RFT: Run, Deadlifts and Back Squats5 rounds for time of:
Run 200m
15 Deadlifts (135/95)
10 Back Squats (135/95)
Photo by @snoridgecrossfit
Power Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Power Cleans, Strict Pull-ups, Hand Release Push-ups and Air SquatsComplete as many rounds as possible in 15 mins of:
1 Power Clean, pick load
3 Strict Pull-ups
6 Hand Release Push-ups
9 Air Squats
Photo by @snoridgecrossfit
Log your best Hang Squat Clean 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
For time:
Partner Run 400m
50 Front Squats (95/65)
Partner Run 400m
40 Hang Squat Cleans (115/85)
Partner Run 400m
30 Squat Cleans (135/95)
For time:
Run 400 m
25 Front Squats (95/65)
Run 400 m
20 Hang Squat Cleans (115/85)
Run 400 m
15 Squat Cleans (135/95)
Photo by @snoridgecrossfit
