(435) 764-0412 eric@crossfitmagnolia.com

CrossFit Magnolia – CrossFit

Deadlift (7×3, same weight all 7 rounds)

Metcon (Time)

5 strict pull-ups

10 push-ups

15 squats

10 strict pull-ups

20 push-ups

30 squats

20 strict pull-ups

40 push-ups

60 squats

40 strict pull-ups

80 push-ups

120 squats

20 min hard cutoff

Pull-ups: must be from hang position, feet cannot touch the ground, elbows to full lockout position at hang, then chin over bar with NO swing/kip.

Push-ups: chest MUST touch the ground then elbows to full lockout position.

Metcon (Time)

Scaled version:

Same WOD, but with kipping pull-ups:

5 pull-ups

10 push-ups

15 squats

10 pull-ups

20 push-ups

30 squats

20 pull-ups

40 push-ups

60 squats

40 pull-ups

80 push-ups

120 squats

20 min hard cutoff

Push-ups: chest MUST touch the ground then elbows to full lockout position.

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