CrossFit WOD, May 18, 2026

3 Sets

6 Barbell Squats

6 Barbell Good mornings

12 Elbow Rotations

100m Row

Every 1:15 minutes:

(3 Seconds Down – 2 Seconds Hold on the bottom of the squat – 1 Second Up) 3:2:1

Set 1- 3 reps @ 45%

Set 2- 3 reps @ 50%

Set 3- 2 reps @ 55%

Set 4- 2 reps @ 60%

Set 5- 1 Rep @ 65%

Set 6- 1 Rep @ 70%

Then…

Every 1:00 minute:

Set 1- 30 Seconds Front Rack Hold @ 85%

Set 2- 20 Seconds Front Rack Hold @ 95%

Set 3- 10 Seconds Front Rack Hold @ 105%

Score last set of Front Squat

30 minutes EMOM

-50 Du + 5 Burpees Over the Bar

-10/7 Cal Echo

-1 Clean

R1-R4 @80%

R5-R8 @85%

R9-R10 @90%