75 Single unders/50 double unders
8 Barbell thrusters - @30/45 Intermediate: @35/50 RX: @40/60
16 knee raises/knees to elbows/T2B
TC: 14
"4 Rounds for Time – Jump, Squat, Hang On"
This fast-paced workout hits your lungs, legs, and core in equal measure.
Each round starts with a rope burner (75 single unders or 50 double unders), followed by heavy-hitting barbell thrusters, and ends with a grip-taxing set of knee raises, K2E, or toes-to-bar.
Pace smart, breathe steady, and brace for the midline meltdown.
barbell conditioning workout, crossfit for time workout, crossfit ladder workout, full body crossfit workout, high intensity crossfit wod, kettlebell swing workout, thruster workout, wall ball workout
AMRAP 6
3-6-9-12…
Barbell thrusters
Wallballs @14/20 lbs
KB swings
2 min pause
For time
25 Barbell thrusters
35 Wallballs @14/20 lbs
45 KB swings
double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout
2 Rounds
150 Single unders /100 double unders
36 DB snatch
28 DB Overhead lunges
24 DB Hang power clean
20 KB swings
400m run workout, crossfit cardio workout, double under workout, endurance crossfit workout, jump rope workout, rowing workout, single under workout
2 rounds
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
bar facing burpee workout, burpee and barbell workout, crossfit gto workout, crossfit wod for time, descending ladder crossfit workout, full body crossfit workout, ground to overhead workout
For time
10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees
