Tuesday KISS 3 of 9

May 1, 2018WOD

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time, using a single dumbbell:

10 weighted pull-ups

40 overhead lunges

10 weighted pull-ups

30 snatches, alternating arms

10 weighted pull-ups

20 overhead squats, 10 each arm

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Scroll for scaling options.

Scaling

Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option

For time, using a single dumbbell:

10 strict pull-ups

40 overhead lunges

10 strict pull-ups

30 snatches, alternating arms

10 strict pull-ups

20 overhead squats, 10 each arm

10 strict pull-ups

10 Turkish get-ups

10 strict pull-ups

Men: 35-lb. dumbbell

Women: 25-lb. dumbbell

Beginner Option

For time, using a single dumbbell:

10 jumping pull-ups

40 overhead lunges

10 jumping pull-ups

30 snatches, alternating arms

10 jumping pull-ups

20 overhead squats, 10 each arm

10 jumping pull-ups

10 Turkish get-ups

10 jumping pull-ups

Men: 20-lb. dumbbell

Women: 10-lb. dumbbell