“180607”

CrossFit Main Site Daily WOD

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  • Complete as many rounds as possible in 20 minutes
  • 5 chest-to-bar pull-ups
  • 10 wall-ball shots
  • 15 kettlebell swings
  • Men: 20-lb. ball, 1.5-pood kettlebell
  • Women: 14-lb. ball, 1-pood kettlebell

Scaling
This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
ring rows
10 wall-ball shots
15 kettlebell swings

Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell

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