CrossFit WOD, October 26, 2026

6 AMRAP

8 Calorie Echo Bike

12 Wall Squats

3 Muscle Snatches + 2 Overhead Squats + 1 Snatch Balance + 2 Sot Presses (Empty Barbell)

Every 1:30 minutes perform:

Set 1- 1 Hang Squat Snatch @70%

Set 2- 1 Hang Squat Snatch @80%

Set 3- 1 Squat Snatch @80%

Set 4- 1 Squat Snatch @85%

Set 5- 1 Squat Snatch @90%

Set 6- 1 Squat Snatch @95+% (Build to a heavy single for the day)

Rest 3 min

For Time: 15 Squat Snatches 135/95 lbs (Use same weight as first week)

Every 1:30 minutes perform:

Sets 1–3: 2 Toes To Bar onto 2 Unbroken Bar Muscle-Ups (Focus: Rapid hip turn-over & minimal dip at the top)

Sets 4–6: 6 Unbroken Bar Muscle-Ups (If feeling fast; otherwise maintain 4-5 reps)

Rx+:

6 Sets

Every 1:30 minutes perform:

5 Calorie Echo Bike (Sprinted in <10 seconds)

Directly onto the Rings (2 Toes to Ring + 4 Unbroken Muscle-Ups)

Sc:

Every 1:30 minutes perform:

Sets 1–3: 5 Assisted Bar – Bar Muscle-Ups (Focus: Rapid hip turn-over & minimal dip at the top)

Sets 4–6: 5 Banded Bar Muscle-Ups (If feeling good otherwise perform 6 Assisted Bar reps)

10 AMRAP

2-4-6-8-10…… +2 Reps

Overhead Squats 95/65 lbs

Box Jump Overs 24/20 “

Goal: Round of 14

Rx+ Goal: R18+