WOD — April 25, 2026

CrossFit – Sat, Apr 25

General Warm-up

4 rounds each

:20 Row

:10 Rest

:20 Wallballs

:10 Rest

:20 Handstand Hold

:10 Rest

For time with a partner (Time)

21-15-9-15-21

Thrusters 100/70lbs

Calorie Row

Execution:

P1: 21 Thrusters

P2: 21 Thrusters

P1: 21 Calorie Row

P2: 21 Calorie Row

Continue alternating partners, completing all sets of each movement.

Feel: Gas

Pacing: Reach

Target Score: Sub 18 (Sub 9 per athlete)

Firebreather: Sub 14 (sub 7 per athlete)

Squat Snatch (“Squat Snatch – Tempo

Tempo Pull to Power Position into Squat Snatch
2×4 @ 65%
Tempo Pull to Mid Thigh into Squat Snatch
1×4 @ 65-70%
Tempo Pull to Knee into Squat Snatch
1×4 @ 65-75%
Row 500m at flush pace between sets

Drop and reset between each )

Use the percentage range as a rough guide.Your pull from the floor to each position should be very slow and technical. The more you need work on technique, the slower and lighter.