WOD — September 21, 2026

CrossFit – Mon, Sep 21

General warm-up

Run or Row 400m

20 air squats

20 Duck walk steps

20 front to back empty barbell press

then…

Tall Clean BB warm-up + Jerk prep

Clean and Jerk (7×1 @ 90%
Drop and reset)
Split Jerk (3-3-3-2-2-1)

70%+

Every 2 min for 6 Rounds (6 Rounds for reps)

:15 max Calorie Bike

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