Juneteenth (Time)
6 rounds for time-
19 Burpees
11 Thrusters
63 DUs
Buy Out: 65 Cal Bike
Fx- 95/65
P/O – 115/75
Snatch
2 Rep Max
“Quantam Leap”
10 Rounds For Time:
7 Power Snatches
7 Toes to Bar
7 Box Jumps
Time Cap: 18 Minutes
FX: 75/55; 20/18
RX:75/55; 24/20
RX+: 95/65; 24/20
“Team Helton” [HERO]
3 Rounds For Time:
800 Meter Run
30 Dumbbell Squat Cleans
30 Synchro Burpees
Time Cap: 33 Minutes
* Teams of 2
* Run Together
* Split Squat Cleans as Desired
FX: 35/25s
RX: 50/35s
“Drip Too Hard”
8 Rounds For Time:
400/300 Meter Row
200 Meter Run
20/16 Meter Bike
Time Cap: 40 Minutes
RX: As Written
RX+: ECHO
Bench Press
1 Rep Max
“Point Break”
AMRAP 3 x 4 Rounds:
75 Double Unders
15 Dumbbell Thrusters
Max Gymnastics Reps
Rest 1 Minute Between Rounds
Chest to Bars (assisted PU):1 Point Bar
Muscle-ups (Pull-Ups):2 Points
Ring Muscle-ups (Burpee Pull-Ups):3 Points
FX: 35/25s; 100 SU (Scaled Options)
RX: 50/35s
“Captain Crunch”
AMRAP 4:
3 Rounds of “DT”
Max Calorie Row
Rest 4 Minutes
AMRAP 4: 2 Rounds of “DT”
Max Calorie Row
Rest 4 Minutes
AMRAP 4:
1 Round of “DT”
Max Calorie Row
FX: 75/55; 95/65; 115/85
RX: 95/65; 115/85; 135/95
RX+: 95/65; 135/95; 155/105
1RM Power Clean
“Double Agent”
3 Rounds For Time:
500/400 Meter Row
30-20-10 Power Cleans
100 Double Unders
Time Cap: 18 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
Score Time
HERO WOD
For Time:
50 Strict Pull-ups (Each)
100 Hand Release Push-ups (Each)
5k Run
Time Cap: 45 Minutes
* Teams of 3 *
Alternate 200 Meter Runs (~8 Each)
FX: Banded Pull-Ups
RX: As Written
“Lay Low”
5 Rounds For Time:
40 AbMat Sit-ups
3 Rope Climbs
20 Dumbbell Bench Press
10 Shuttle Runs
Time Cap: 30 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s; GHD
1 Shuttle Run = 50 ft
Push Press
3 Rep Max
“BANGERS & MASH”
7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
Time Cap: 15 Minutes
FX: 75/55; 20/18
RX: 95/65; 24/20
RX+:115/85; 30/24