CrossFit WOD, June 1, 2026

3 Sets

6 Barbell Squats

6 Barbell Deadlifts

12 Elbow Rotations

100m Row

Every 1:15 minutes:

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

Set 1- 3 reps @ 50%

Set 2- 3 reps @ 55%

Set 3- 2 reps @ 60%

Set 4- 2 reps @ 65%

Set 5- 1 Rep @ 70%

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

-100m Run

-15 Wall Balls 20/14 lbs

-1 Snatch @ 85%

Note Snatch weight.