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“181205”

CrossFit Main Site Daily WOD

821 3
  • Complete as many rounds as possible in 12 minutes
  • 20 GHD sit-ups
  • 5 strict muscle-ups

Scaling
Despite the volume of GHD sit-ups and the strength required for strict muscle-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should be cautious about doing too many reps if they blaze through the muscle-up modifications.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
15 GHD sit-ups
5 assisted muscle-ups

Beginner Option
Complete as many rounds as possible in 12 minutes of:
15 sit-ups
5 assisted pull-ups
5 assisted dips

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Source: crossfit.com
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