CrossFit WOD, March 31, 2026

Behind the neck split jerk

Every 1:30 minutes for 3 sets:

Set 1- 5 reps @30% Split Jerk

Set 2- 5 reps @35% Split Jerk

Set 3- 5 reps @30% Split Jerk

Follow by…

Split jerk

Every 1:30 minutes for 3 sets:

Set 4- 2 reps @70% Split Jerk

Set 5- 2 reps @75% Split Jerk

Set 6- 2 reps @75% Split Jerk

Set 7- 2 reps @75% Split Jerk

Set 8- 2 reps @75% Split Jerk

(3 Sec hold on the split position on second rep)

Push Press

Every 1:30 minutes for 3 sets:

Set 1- 5 reps @70% Push Press

Set 2- 5 reps @75% Push Press

Set 3- 5 reps @75% Push Press

3 Sets

4 Minute AMRAP

100ft Dumbbell front rack walking lunges 50/35

In the remaining, time perform as many rounds and reps of:

8 Dumbell Thrusters + 8 Strict Hand Stand Push Ups

Rest 1:30 minutes between sets