WOD — April 9, 2026

CrossFit – Thu, Apr 9

General Warm-up

Alternating movement Tabata :20 on :10 off)

3 rounds each

Air Bike
Burpees
Ring Rows

5 rounds for time (5 Rounds for reps)

5 rounds for time

21/15 Calorie Air Bike

9 Burpee Pull Ups

Rest 1:30 between rounds

Feel: Gas

Pace: Reach/Sustain

Target Score: 17-21 minutes (3:00/rd working time MAX)

Firebreather Score: sub 17 minutes (<2:00/rd working time)

Extra Credit: April Monthly Challenge! (Time)

500m Bicep Curls

In a seated or kneeling position on the back end of the rower, place your elbows on the seat of the rower, holding onto the handle. Complete bicep curls as fast as you can until 500m is complete. Have a coach collect your time. You can choose the resistance on the damper.

Prayers to your biceps!