Erin benchmark – Mon 7.23.18

 In W.O.D.

Strength: Back Squat 3-3-3-3-3

Conditioning: Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

Men: 40-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.

• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge

Reduce the weight and reps on the split clean. Modify the pull-up so that each round can be completed in 3 or 4 sets. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog.

Intermediate Option
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

Men: 20-lb. dumbbells
Women: 15-lb. dumbbells

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