CrossFit WOD, April 1, 2026

9 EMOM

-50 Jump Ropes

-12 Burpees

-12 Inchworms

Every 1:30 minutes for 3 sets:

Set 1- 3 reps @65% Front Squat

Set 2- 3 reps @70% Front Squat

Set 3- 3 reps @70% Front Squat

(3 seconds pause at the bottom/ max speed up)

Clean

Every 1:30 minutes for 3 sets:

Set 1- Hang Clean + Clean @70% Clean

Set 2- Hang Clean + Clean @75% Clean

Set 3- Hang Clean + Clean @75% Clean

Set 4- Hang Clean + Clean @75+% Clean

(All singles)

Follow by

Clean Pull

Every 1:30 minutes for 3 sets:

Set 5- 3 reps @90% Clean

Set 6- 3 reps @95% Clean

Set 7- 3 reps @95% Clean

For Time:

5 Rounds
2 rope climbs to 15 feet
15 GHD sit-ups
20 box jumps* 24/20″

*Step down from the box