CrossFit Main Site Daily WOD

  • 15-12-9 reps for time
  • Thrusters
  • Muscle-ups
  • Men: 135 lb.
  • Women: 95 lb.

This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes.

Intermediate Option
12-9-6 reps for time of:

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Jumping dips

Men: 45 lb.
Women: 35 lb.

Movements : Muscle-Up, Thruster
Equipment : Barbell, Rings
Scoring : For Time
WOD Feed : CF Main Site