Latest WOD

DU and Burpee BJ Overs for 10/12/2018

IndustrialAthletics – CrossFit

The time component of today’s WOD was found on the CrossFit mainsite about 6 or so months ago. It was so crushing that we took it for our own and use it every so often. The first minute of each movement doesn’t seem like much, but it catches up quickly.

Pistol Practice

EMOM 6 Min:
6 Pistols (pick a weight)

Metcon (AMRAP – Reps)

AMRAP 12 Min:
1 Min DU
1 Min Burpee BJ Overs (24/20)
2 Min DU
2 Min Burpee BJ Overs
3 Min DU
3 Min Burpee BJ Overs

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  • Scaling:

    Platinum: As written above

    Steel:
    AMRAP 12 Min:
    1 Min DU/SU
    1 Min Burpee BJ Overs (24/20)
    2 Min DU/SU
    2 Min Burpee BJ Overs
    3 Min DU/SU
    3 Min Burpee BJ Overs

    Brass:
    AMRAP 12 Min:
    1 Min SU
    1 Min Burpee BJ Overs (20/Short Box)
    2 Min SU
    2 Min Burpee BJ Overs
    3 Min SU
    3 Min Burpee BJ Overs

    Bronze:
    AMRAP 12 Min:
    1 Min SU
    1 Min Burpees
    2 Min SU
    2 Min Burpees
    3 Min SU
    3 Min Burpees