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CrossFit WOD for 12/20/2013

By December 19, 20133 Comments

The CrossFit WOD for 12/20/2013:

Strength:
Weighted Pullups
3, 3, 3, 3

MetCon:

Row 500m

then . . .

3 Rounds for Time:
2 Stair Climbs
15 MedBall Cleans (20/14)
50 Double Unders

Post Weight and Time to Comments

Join the discussion 3 Comments

  • Avatar Crimlaw says:

    Scaling:

    Strength: Everyone is a Platinum. If you can’t do a free hanging pullup, work on a lighter band, or start working toward using a band.

    MetCon:

    Platinum: As written above.

    Steel:
    For Time:
    Row 500m
    then . . .
    3 Rounds for time:
    2 Stair Climbs
    10 Medball Cleans (20/14)
    30 Double Under

    Brass:
    For Time:
    Row 500m
    then . . .
    2 Stair Climbs
    7 Medball Cleans (20/14)
    20 Double Unders or 75 Single Unders

    Bronze:
    For Time:
    Row 500m
    then . . .
    3 Rounds for Time:
    2 Stair Climbs
    7 Medball Cleans (14/10)
    20 Double Unders or 60 Single Unders

  • Avatar Jake says:

    Weighted Pull-Ups: 70lbs/2 pood

    Platinum: 12:15

    Great crew at 6am today!

  • Avatar JoeD says:

    Weighted Pull-Ups: 70 lbs/2 pood

    Platinum: 12:25 (with 150 singles per round instead of 50 D-U’s)

    Nice crowd at 6 am. Bar Muscle-Up work as part of cash-out.