Crossfit Garage – CrossFit
Metcon
Metcon (Time)
15-12-9 reps for time of:
Sumo deadlift high pulls 135/95
Chest-to-bar pull-ups
Metcon (Time)
Intermediate Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Chin-over-bar pull-ups
Men: 115 lb.
Women: 75 lb.
Beginner Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Jumping pull-ups
Men: 65 lb.
Women: 45 lb.
WOD Breakdown
Warm-up (No Measure)
This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.