CrossFit Workouts – Week of May 13th, 2024

5 Rounds For Time (RFT)
20 Pullups
30 Pushups
40 AbMat Sit Ups
50 Air Squats
-3min rest-

“No Banner, Only Hulk”
42-30-18 For Time
Calorie Air Bike
Burpees to Plate

“I smashed you, Baby Arms.”
In 15min…
2000m/1750m Row
– In remaining time, build to a heavy single clean & jerk

“You’re Tiny Avenger!”
3 Sets of…
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-1min rest between sets-

“That’s my secret, Captain: I’m always angry”
-From 0:00 to 4:00-
800m Run
-From 4:01 to 8:00-
Heavy Double Power Snatch
-From 8:01 to 12:00-
800m Run

“Gamma Bomb”
Teams of 2 – For Time
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Devil’s Press (50s/35s)

*Split reps with your partner how you wish

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Iron Hero CrossFit