WOD — June 5, 2026

CrossFit – Fri, Jun 5

General Warm-up

2:00 Machine

-Then-

1:00 Waiter’s Walk R-Arm

10 Easy Ring Rows

1:00 Waiter’s Walk L-Arm

10 Moderate Ring Rows

1:00 Bar Hang

10 Hard Ring Rows

16 min AMRAP (AMRAP – Reps)

For total reps on a continuous 16-minute clock:

4-minutes Turkish Get Ups

2-minutes Strict Pull Ups

3-minutes Turkish Get Ups

2-minutes Strict Pull Ups

2-minutes Turkish Get Ups

2-minutes Strict Pull Ups

1-minute Turkish Get Ups

Rx: 53/35lb KB or DB

Score is total reps

Feel: Muscle Overload

Pace: Sustain

Target Score: 30 total TGU, 30 total strict pulling reps

Firebreather Score: 30+ TGU, 30+ strict pull ups

3 Rounds (ExCr) (3 Rounds for reps)

16 Pull Ups

16 Alternating DB Snatch 50/35lbs

20/16 Calorie Row

Rest 2:00

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