Fri, Apr 17, 2026 CrossFit
Strength
Back Squat

4 sets of 6 reps at 70-75%

WOD
For Time
60-30-15
Wall Balls 20/14
30-20-10
Dumbbell hang power cleans 50/35 x1
15-15-15
Box Jumps 24/20

Time Cap 16:00

Int:
60-30-15
Wall Balls 16/12
30-20-10
Dumbbell hang power cleans 35/20 x1
15-15-15
Box Jumps 20/16

Scaled:
40-20-10
Wall Balls 12/10
20-15-10
Dumbbell hang power cleans 25/15 x1
15-15-15
Box (plate) Jumps

Today's goal is a high intensity triplet. The wall balls will get your heart rate up, so break these up however you need. You should be able to perform half of the hang power cleans before requiring a rest, so chose a weight that allows you to do so. Use your arms for momentum on your box jumps, as your legs will be fatigued from the wall balls.