IndustrialAthletics – CrossFit
We found today’s WOD on the mainsite of CrossFit and really liked it. So, we are going to give it a shot. It’s going to be like Fran . . . but worse. Hold on tight and don’t tear your hands.
Metcon (Time)
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters (95/65)
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Core Work
3x:
1 Min Plank hold
50 Situps
2 Min rest between
Scaling:
Platinum: As written above
Steel:
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters (95/65)
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Brass:
For time:
14 chest-to-bar pull-ups (may be banded)
7 chin-over-bar pull-ups
21 thrusters (75/55)
10 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
6 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Bronze:
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters (55/35)