Crossfit Garage – CrossFit

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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.