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“180317”

CrossFit Main Site Daily WOD

2.4K 8
  • 15-12-9-6-3 reps for time of:
  • Dumbbell hang clean and jerks
  • Weighted pull-ups
  • Use one of the dumbbells for your weighted pull-ups.
  • Men: 50-lb. dumbbells
  • Women: 35-lb. dumbbells

Scaling: This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

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