CrossFit WOD, May 11, 2026

3 Sets

6 Barbell Squats

6 Barbell Deadlifts

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 @ 40%

Set 2- 3 reps @ 45%

Set 3- 2 reps @ 50%

Set 4- 2 reps @ 55%

Set 5- 1 Rep @ 60%

Set 6- 1 Rep @ 60%

Then…

Every 1:00 minute:

Set 1- 30 Seconds Front Rack Hold @ 80%

Set 2- 20 Seconds Front Rack Hold @ 90%

Set 3- 10 Seconds Front Rack Hold @ 100%

30 minutes EMOM

-200/160m Row

-8 Burpees over the Rower

-1 Clean @ 85%