Workout of the Day

CrossFit WOD, April 28, 2022

4-28-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2.
2-3 rounds
10 Inchworm w/Push Up
5 Single Arm DB Bench Press R/L

Bench Press (5×4)
Narrow Grip Bench Press 5×4
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press(Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed

*Score reps for push ups in notes.

Scoring: Load

Metcon (Calories)
Jupiter

Jupiter

2 Sets:
AMRAP 3 Minutes
4-3-2-1
Deadlifts (315/225)
*4 Bar Muscle Ups after each set
*Max Calorie Row in remainder of 3 minutes
Rest 6:00 and then start Rnd 2

Scaling option to finish near the target score:
2 Sets:
AMRAP 3 Minutes
4-3-2-1
Deadlifts (275/185)
4-3-2-1
Jumping bar MU or CTB or pull up/box dips
*Max Calorie Row in remainder of 3 minutes
Rest 6:00 and then start Rnd 2

Scoring: Reps

TARGET SCORE
SCORE = TOTAL calories

Target calories = 30