WOD — June 4, 2026

CrossFit – Thu, Jun 4

General Warm-up

3 Rounds

200m Run

15 Kettlebell Swings

10 Air Squats (Medball Front squats in R3)

Use a light KB.

5 rounds for time (Time ↓ Shorter is Better)

6 Deadlifts 315/215lbs

Run 400m

16 Wallballs 20/14lbs

Rest 2:00 between rounds

Do not exceed 75% of your 1RM deadlift (425/285lbs)

Feel: Gas/Muscle overload

Pace: Sustain

Target Score: 21-25 minutes

Firebreather Score: sub 21 minutes

Extra Credit (Checkmark)

Zone 2 Row

12:00 Zone 2 Warm Up

45:00-90:00 Row @ Zone 2

12:00 Zone 2 Cool Down

Your Zone 2 today should stay between 160bpm minus your age and 180bpm minus your age.

Warm up:

Build from resting heartrate to 180bpm minus your age slowly over 12:00. This will feel incredibly slow, but will help your session a lot. Feel free to mix up machines, but end on rower.

Cool down:

Spend 4:00 on the rower, keeping your heartrate above 150bpm minus your age, then slowly work down to resting for the next 8:00 on any machine or walking.