CrossFit WOD, April 26, 2024

CrossFit – Fri, Apr 26

Warm Up

2:00 Machine
3 sets:
5 Inch Worms
4 Muscle Cleans and Shoulder Press
3 Hang Power Clean and Push Press
2 Clean and Jerks
Build to workout weight

Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

*Complete 1 set every 4:00

*15 reps at 0:00, 12 reps at 4:00, 9 reps at 8:00

*Score: C+J weight

Metcon (Time)

100 Burpee Box Jump Overs (24/20)

* Target time: 8-10 minutes

* Time cap: 15 minutes

*Repeat from 4/19/23

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