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“200109”

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Complete as many rounds as possible in 12 minutes of:
250-m row
20 GHD sit-ups

The GHD Sit-Up The Row (Rowing)

GHD Machine Rower

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Steve Hill

CrossFit One Valley Memorial WOD

AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish

In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed
tttTD4

by Max El-Hag

Three 3-minute AMRAPs in 13 minutes
From 0:00-3:00, perform:
10 Wall Ball Shots (30/20 lb)
10 calorie Row

Rest 2 minutes

From 5:01-8:00, perform:
5 Squat Snatches (135/95 lb)
10 calorie Row

Rest 2 minutes

From 10:01-13:00, perform:
5 Thrusters (135/95 lb)
10 calorie Row
tttTD8

by Max El-Hag

With a Running Clock in 10 minutes
From 0:00-3:00, for time of:
500 meter Row

Then from 3:01-10:00, AMRAP of:
5 Deadlifts (315/220 lb)
Unbroken Handstand Walk*

*Start with 10 feed and add 10 feet every subsequent round
tttTD11

by Max El-Hag

AMRAP in 15 minutes
Buy-In:
77/55 calorie Row

In the remaining time, perform:
15 Lateral Burpees Over the Rower
12 Double Dumbbell Power Snatches (2x50/35 lb)
9 Bar Muscle-Ups

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