28. Apr
CrossFit WOD, April 28, 2022
4-28-22
Warm-up
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
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
2.
2-3 rounds
10 Inchworm w/Push Up
5 Single Arm DB Bench Press R/L