Saturday 180106

5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.
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Related:
• CrossFit WOD 180106 Tips With Rory McKernan
• The Pull-Up (L-Sit)
• Chad Vaughn, 315-lb. Clean and Jerk

Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.

Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks

Men: 135 lb.
Women: 95 lb.

Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks

Men: 75 lb.
Women: 55 lb.