PUMP IT. FOLD IT. HANG IT.
Time
RX
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike
Time
RX
1-3-5-7-9-11-13-15 reps for time of:
DB push presses (9/16 kg)
DB front squats
DB thrusters
Use two dumbbells.
10.00 CROSSFIT
11.30 HYROX
Drew
Time
RX
For time:
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (51/51 cm)
1.5 x bodyweight deadlifts.
Perform the full workout with a 14/20-lb weight vest.
For load:
Hang squat clean
2-2-2-2-2-2-2
10 rounds for time:
2 rope climbs (4.6/4.6 m)
10 GHD sit-ups or 15 AbMat sit-ups
25 double-unders
For time:
15 power snatches (35/50 kg)
24/30-cal bike
15 power snatches
AMRAP 14:
400/500-m row
15 KB goblet squats (16/24 kg)
:30 L-sit hold
WOD
RX
5 x 2:00 rounds:
15/20-cal bike
Max handstand push-ups
Rest 1:00 between rounds
10.00 CROSSFIT
11.30 HYROX