Treeningukava/ WOD

WOD

Adrian

7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps (61/76 cm)

WOD

10.00 CROSSFIT

11.30 HYROX

WOD

LAURA

AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (50/70 kg)

• One person works at a time.

Partner Weston

5 rounds for time with a partner of:
800-m run
200-m DB farmers carry (16/20 kg)
50-m single-DB waiters walk, right arm
50-m single-DB waiters walk, left arm

One partner works at a time.

WOD

2026 CROSSBEAR FINAL WOD
For Time

RX men
12 devil presses 2×22.5kg
24 walking lunges 2×22.5kg
12 HSPU
6 devil presses 2×22.5kg
12 walking lunges 2×22.5kg
6 strict HSPU
4 devil presses 2×22.5kg
8 walking lunges 2×22.5kg
4 Strict HSPU
3 devil presses 2×22.5kg
6 walking lunges 2×22.5kg
3 wall facing HSPU
2 devil presses 2×22.5kg
4 walking lunges 2×22.5kg
2 wall facing HSPU
1 devil presses 2×22.5kg
2 walking lunges 2×22.5kg
1 wall facing HSPU

WOD

BRIAN

3 rounds for time of:
5 rope climbs (4.6/4.6 m)
25 back squats (55/85 kg)

WOD

SHAM

7 rounds for time of:
11 bodyweight deadlifts
100-m sprint

WOD

For time with a partner:
60 AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 knees-to-elbows
42/60 calories

• Use any machine for calories.
• Share work as desired.

10.00 CROSSFIT

11.30 HYROX

WOD

AMRAP 15:
100-m DB suitcase carry (15/22,5 kg)
10 shuttle runs
30 alternating DB hang snatches

• Shuttle run is 25 ft out and back.