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“181120”

CrossFit Main Site Daily WOD

776 1
  • Complete as many rounds as possible in 15 minutes
  • 5 strict muscle-ups
  • 4 squat snatches
  • Men: 185 lb.
  • Women: 125 lb.

Scaling
This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the muscle-ups so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
assisted muscle-ups
4 squat snatches

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 assisted pull-ups
5 assisted dips
4 squat snatches

Men: 95 lb.
Women: 65 lb.

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