“180410”

CrossFit Main Site Daily WOD

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  • 50-40-30-20-10 reps for time of:
  • Wall-ball shots
  • Row (calories)
  • GHD sit-ups
  • Men: 20-lb. ball to a 10-ft. target
  • Women: 14-lb. ball to a 9-ft. target

Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 10-lb. ball to a 10-ft. target
Women: 6-lb. ball to a 9-ft. target

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