“111024”

CrossFit Main Site Daily WOD

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  • 21-15 and 9 rep rounds of:
  • Left-arm Kettlebell snatch, 1.5 pood
  • Right-arm Kettlebell snatch, 1.5 pood
  • Pull-ups

Scaling
This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid large numbers of lengthy rest breaks.

Intermediate Option
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell

Beginner Option
15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups

Men: 12-kg kettlebell
Women: 8-kg kettlebell

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Movements : Pull-Up, Snatch
Scoring : For Time
Tags : 21-15-9
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