CrossFit WOD, April 28, 2026

9 EMOM

-6 Cal Ski

-:30 Sec Push Ups

-:30 Sec Sit Ups

Every 1:30 minutes for 3 sets:

Set 1- 3 reps @85% Back squat

Set 2- 2 reps @90% Back squat

Set 3- 1 reps @95% Back squat

Just score last weight

Snatch

Every 1:00 minute:

Set 1- 2 reps @75% Snatch

Set 2- 1 reps @80% Snatch

Set 3- 1 reps @85% Snatch

Set 4- 1 rep @ 90% Snatch

Set 5 – 1 rep @ 95% Snatch

Follow by

Snatch Deadlift + Snatch Pull

Every 1:00 minute:

Set 6- 1 reps @100% Snatch

Set 7- 1 reps @105% Snatch

Set 8- 1 reps @110% Snatch

Just score last set of snatch

For time:
40/30- Calorie Echo Bike
15 muscle-ups
40/30- Calorie Echo Bike
10 muscle-ups
40/30-Calorie Echo Bike
5 muscle-ups