CrossFit WOD, October 21, 2026

6 AMRAP
8 Inchworms with Push up
6 Muscle Cleans + 6 Front Squats + 2 Push Press (Empty Barbell)
8 Calorie Ski
8 Burpees

Every 1:30 minutes perform:

Set 1- 1 High Hang Squat Clean and Jerk + 1 Hang Squat Clean and Jerk @75%
Set 2- 1 High Hang Squat Clean and Jerk + 1 Hang Squat Clean and Jerk @80%
Set 3- 1 Hang Squat Clean and Jerk @85%
Set 4- 1 Squat Clean and Jerk @85%
Set 5- 1 Squat Clean and Jerk @90%
Set 6- 1 Squat Clean and Jerk @90+% (Build to a heavy single for the day)
Set 7- Rest
Set 8- For Time: 7 Squat Cleans 155/105 lbs (Use same weight as last week + 10 lbs)

4 Sets
Every 1:30 minutes perform:
10-12 Strict Chin Ups

Sc:
4 Sets
Every 1:30 minutes perform:
10-12 Banded Chin Ups or Butterfly Pull Ups (only if you need to work on rhythm)

For Times:

Every 3 minutes perform one round:

R1-
9/7 Calories Echo Bike
6 Bar Facing Burpees
4 Power Cleans (135/95) lbs

R2-
9/7 Calories Echo Bike
6 Bar Facing Burpees
3 Power Cleans (155/105) lbs

R3-
9/7 Calories Echo Bike
6 Bar Facing Burpees
2 Power Cleans (175/115) lbs

R4-
9/7 Calories Echo Bike
6 Bar Facing Burpees
1 Power Cleans (195/125) lbs

Time Cap/Round 1:30 min.

Rx+:
(225/245/265/275) / (105/115/125/145) lbs