CrossFit WOD, May 12, 2026

3 Sets

30 seconds hold from pull up rack

6 Dumbbell Deadlifts

25/25 ft Dumbbell overhead walking lunges

100m Jog

Every 1:15 minutes:

Set 1- 3 reps @ 40%

Set 2- 3 reps @ 45%

Set 3- 3 reps @ 50%

Set 4- 3 reps @ 55%

Then…

3 Super Sets

10 Dumbbell front raises

10 Dumbbell lateral raises

Rest 1 min between sets

For Times:

Every 5 minutes for 25 minutes perform,

15/10 Calories on the Echo bike

12 Double dumbbell deadlifts

9 Double dumbbell hang power cleans

6 Double dumbbell shoulder to overhead

3 Ring Muscle Ups

*(50/35) lbs