Classic CrossFit Benchmark WODs

FOR TIME

• 500 meter row
• 40 air squats
• 30 sit-ups
• 20 push-ups
• 10 pull-ups

FOR TIME

3 Rounds:

• 500m row
• 12 deadlifts
• 21 box jumps

AMRAP 17 MIN

3 Rounds:

• 1 min wall ball shots
• 1 min sumo deadlift high-pulls
• 1 min box jumps
• 1 min push press
• 1 min row
• 1 min rest

FOR TIME

• 50 box jumps
• 50 jumping pull-ups
• 50 kettlebell swings
• 50 walking lunge steps
• 50 knees-to-elbows
• 50 push presses
• 50 back extensions
• 50 wall ball shots
• 50 burpees
• 50 double-unders

FOR TIME

3 Rounds:

• 50 air squats
• 7 muscle-ups
• 10 hang power cleans