30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches
♀ 35 lb
♂ 50 lb
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Scaling:
Today’s workout is a fun triplet in which you’ll move quickly through a descending ladder. Your goal is to finish this workout in 15 minutes or less. Move as fast as you can through the round of 30 while still remaining consistent in the 20s; this should feel fast, but not like a full sprint.
The load of the dumbbell should allow you to maintain sets of 10 or more fast reps at a time with no more than 10-15 seconds of rest between sets.
Complete the chest-to-bar pull-ups in sets of 5+ to start. If that can’t be done for the round of 30, reduce the volume to 15-12-9 and maintain 3+ reps at a time, OR scale to chin-over-bar or jumping chest-to-bar pull-ups.
Aim for consistency through the burpees with 10+ reps/minute. If needed, scale the volume of the entire workout to 21-15-9 to stay within the intended time domain.
Intermediate option:
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches
♀ 20 lb
♂ 35 lb
Beginner option:
21-15-9 reps for time of:
Burpees
Jumping pull-ups
Alternating dumbbell snatches
♀ 10 lb
♂ 15 lb
Resources:
The Burpee
The Chest-to-Bar Pull-Up
The Kipping Pull-Up
The Dumbbell Snatch
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Featured photo:
Taken by Michael Patrick Studio at CrossFit 740 in Lancaster, Ohio.