CrossFit WOD, April 19, 2025

3 sets:
100m overhead plate carry
10 push ups to a down dog
10 elbow to instep
:30 row (slow/medium/fast)
– Athletes may use any weight plate.

– SPICY –
For time:
150 double-unders
45-calorie row
15 bar muscle-ups
120 double-unders
36-calorie row
12 bar muscle-ups
90 double-unders
27-calorie row
9 bar muscle-ups

Divide work as desired. Resting partner holds a 35/45 plate overhead.

– MEDIUM –
For time:
90 double-unders
45-calorie row
9 bar muscle-ups
60 double-unders
36-calorie row
6 bar muscle-ups
30 double-unders
27-calorie row
3 bar muscle-ups

Divide work as desired. Resting partner holds a 15/25 plate overhead.

– MILD –
For time:
60 single-unders
30-calorie row
6 low-ring muscle-up transitions
40 single-unders
20-calorie row
4 low-ring muscle-up transitions
20 single-unders
10-calorie row
2 low-ring muscle-up transitions

Divide work as desired. Resting partner holds a 10/15 plate overhead.

– SEASONED –
Same as Spicy

1:00 each foam roll:

Hamstrings

Quads

Lower Back

Upper Back