Latest WOD

Bent Over Row for 12/6/2018

IndustrialAthletics – CrossFit

The second heavy lifting movement for December is the Olympic Clean. We will work on those tomorrow. In the meantime, increasing upper back, shoulder, and arm strength is one element that will help you pull more weight off of the ground. As such, today, we are doing an uncommon heavy lift in CrossFit, the bent over row.

Bent Over Row (10 Min to Find Max 3 Rep )

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min:
5 Box Jumps (30/24)
10 Pushups
15 Squats

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  • Scaling:

    Platinum: As written above. Must jump up.

    Steel: Must jump up.
    AMRAP 10 Min:
    3 Box Jumps (30/24)
    6 Pushups
    9 Squats

    Brass:
    AMRAP 10 Min:
    5 Box Jumps (24/20)
    6 Pushups (may use box)
    9 Squats

    Bronze:
    AMRAP 10 Min:
    5 Box Jumps (20/short box)
    6 Pushups (may use box)
    9 Squats