Tue, May 5, 2026 CrossFit
Strength
Split Jerk
6 sets of 4 reps
build weight but do not exceed 70% of 1RM

WOD
3:00 amrap x4, rest 1:00 between amraps
17 KB Step up overs 53/35
17 KB Sumo Deadlift High pulls
17 Plank KB drag throughs

Int:
17 KB Step up overs 35/26
17 KB Sumo Deadlift High pulls
17 Plank KB drag throughs

Scaled:
12 KB Step up overs 26/18
12 KB Sumo Deadlift High pulls
12 Plank KB drag throughs


Start where you left off for each AMRAP. You may finish an entire round per 3:00 but two movements is more likely