“180616”

CrossFit Main Site Daily WOD

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  • Complete as many rounds as possible in 12 minutes
  • 5 deadlifts
  • 3 weighted bar muscle-ups
  • Men: 315-lb. deadlift, 10-lb. ball for muscle-ups
  • Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

Scaling
This couplet combines a heavy weightlifting movement and a high skill gymnastics movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
bar muscle-ups

Men: 275-lb. deadlift
Women: 185-lb. deadlift

Beginner Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups

Men: 155-lb. deadlift
Women: 105-lb. deadlift

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