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For over 20 years, CrossFit has delivered life-changing results to people of all ages and fitness levels. The CrossFit formula combines consistent training through constantly varied, functional movement with sound nutrition and community accountability to build a program that never gets old.

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Workout of the Day

Wednesday 240424

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The Crossfit.com WOD is now in the app

Complete as many reps as possible in 12 minutes:
4 wall walks
8 chest-to-bar pull-ups
12 single-dumbbell overhead walking lunges

♀ 35 lb
♂ 50 lb

Scaling:
Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in less than 3 minutes. Switch hands as needed on the overhead dumbbell lunges; otherwise, these reps should be unbroken. As you begin to fatigue, manage your rest and minimize the amount of time spent looking at the pull-up bar and/or lying on the ground.

Intermediate option:
Complete as many reps as possible in 12 minutes:
2 wall walks
8 chin-over-bar pull-ups
12 single-dumbbell overhead walking lunges

20 lb
35 lb

Beginner option:
Complete as many reps as possible in 12 minutes:
2 inchworm + push-ups
8 jumping pull-ups
12 single-dumbbell overhead walking lunges

10 lb
15 lb

Resources:
The Wall Walk
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up
The Dumbbell Overhead Walking Lunge

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Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.