CrossFit HQ Workout 7/11/25
On an 8-minute clock for 3 rounds, complete:
800/1,000-meter row
15 lateral burpees over the rower
30 wall-ball shots
Rest with any remaining time in the interval.
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Intermediate option:
On an 8-minute clock for 3 rounds, complete:
600/750-meter row
15 lateral burpees over the rower
20 wall-ball shots
Rest with any remaining time in the interval.
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
On an 8-minute clock for 3 rounds, complete:
400/500-meter row
10 burpees
15 wall-ball shots
Rest with any remaining time in the interval.
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target