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WOD – Fri, Apr 11

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Clamtown CF – Location – WOD

Warmup (No Measure)

2 minutes Run/Row/Bike

1 Set

50′ Bear Crawl (25′ Forwards/25′ Backwards)

10 Scap Pullups

1 Set

5 inchworm+Pushup+Downward Dog

10 Kip Swings

1 Set

10 PVC Deadlifts

5 Pullups

Power Clean Review

3 Positions

Down and Finish

High Pull

High Pull/Pause/Pull Under (Quick Draw Drill)

High Hang Power Clean (no pause)

Low Hang, Floor

Power Clean (5 sets of 3 reps, building to or beyond weight to be used in the metcon)

2025 Crossfit Semifinals Workout #1 (AMRAP – Reps)

As many rounds and reps as possible in 10 minutes of:

Rx 16-54

1 clean (125/185)

1 bar muscle-up

*After completing a round, add 1 rep to each movement.

Intermediate

1 clean (105/155)

1 Chest to Bar Pullups **

*After completing a round, add 1 rep to each movement.

Beginner

1 clean (light)

1 Jumping Chest to Bar Pullup

*After completing a round, add 1 rep to each movement.

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