Mon, May 4, 2026 CrossFit
Strength
Front Squats

6 Sets of 4 reps

Start around 55% and increase to 72-75%

WOD
4 Rounds
500/400m Row or run
15 ring dips
10 DB Snatch 50/35 x1

Rest 1:00 between sets

Int:
500/400m Row or run
15 assisted ring dips
10 DB Snatch 35/25 x1

Scaled:
400/300m Row or run
10 assited ring dips OR box dips
10 DB Snatch 25/15 x1

Today's WOD is aerobic and upper body conditioning. The 1:00 rest is added so that you can come out hot on your run/row each round.