WOD — June 14, 2026

CrossFit – Sun, Jun 14

General Warm-up

2:00 Any Machine / 400m Jog

20 Kettlebell RDL

20 Russian Kettlebell Swings

12 Alternating Scorpions

20 Dead Bugs

AMRAP 6 minutes

250/225m Row

8 Burpees*

*After round 2 perform 4-8 Hand Release Push Ups instead of burpees

For time (Time)

1000/900m Row

20 Hand Release Push Ups

800/700m Row

20 Hand Release Push Ups

600/500m Row

20 Hand Release Push Ups

400/300m Row

20 Hand Release Push Ups

200m Row

Feel: Cardio / Muscle Overload

Pace: Sustain

Target Score: 20 minutes

Firebreather: 15 minutes

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