CrossFit WOD, October 28, 2026

6 AMRAP

6 Power Cleans + 6 Front Squats + 6 Push Press (Empty Barbell)

8 Calorie Row

12 Air Squats

Every 1:30 minutes perform:

Set 1- 1 Hang Squat Clean and Jerk @75%

Set 2- 1 Hang Squat Clean and Jerk @80%

Set 3- 1 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 @95+% (Build to a heavy single for the day)

Rest 3 min

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

5 Sets

Every 1:30 minutes perform:

1 Legless Rope Climb

Rx+:

5 Sets

Every 1:30 minutes perform:

5 Calorie Ski Erg (Sprinted in <10 seconds)

Directly onto 1 legless Rope Climbs

Sc:

5 Sets

Every 1:30 minutes perform:

1-2 Rope Climbs

For Time:

8 Rounds

25 Ft Dumbbell Overhead Walking Lunges 50/35 lbs (L Arm)

10 Alternating Dumbbell Hang Clean and Jerks 50/35 lbs

25 Ft Dumbbell Overhead Walking Lunges 50/35 lbs (R Arm)

10 GHD’s Sit Ups

Time Cap: 20 min