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.