workout of the day

Saturday 180616

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Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-ups

Men: 315-lb. deadlift, 10-lb. ball for muscle-ups
Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

Scroll for scaling options.
Post rounds completed to comments.


Related:
CrossFit WOD 180616 Tips With Rory McKernan
Midline Stabilization in the Deadlift


Scaling
This couplet combines a heavy weightlifting movement and a high skill gymnastics movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups

Men: 275-lb. deadlift
Women: 185-lb. deadlift

Beginner Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups

Men: 155-lb. deadlift
Women: 105-lb. deadlift

Workout Image for 20180616

Rick and Nolan Doyka of Outsiders CrossFit