CrossFit WOD, April 22, 2026

9 EMOM

-6 Cal Bike

-12 Lunges

-12 Barbell Good Mornings

Every 1:30 minutes:

Set 1- 3 reps @70% Bench Press

Set 2- 2 reps @75% Bench Press

Set 3- 1 reps @80% Bench Press

Clean

Every 1:30 minutes:

Set 1- Below the knee Hang Clean + Clean @70% Clean

Set 2- Below the knee Hang Clean + Clean @75% Clean

Set 3- Below the knee Hang Clean + Clean @80% Clean

Set 4- Below the knee Hang Clean + Clean @85% Clean

Follow by

Clean Deadlift

Every 1:30 minutes:

Set 5- 3 reps @100% Clean

Set 6- 3 reps @105% Clean

Set 7- 3 reps @110% Clean

For Time:

5 rounds
75-foot kettlebell front-rack carry 53/35
15 box jump-overs 24/20
75-foot kettlebell front-rack carry 53/35

Rest 2 minutes after each round.