Industrial Athletics – CrossFit
That’s enough for the short WODs . . . let’s make one long. The volume on this WOD is going to catch up quickly, so plan accordingly from the beginning. Make sure you keep your toes touching the bar and scale the pushups to work a full range of motion.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
75 DUs
25 TTB
75 DUs
25 Pushups
Scaling
Platinum: As written above.
Steel:
AMRAP 20 Min:
60 DUs
20 TTB
60 DUs
20 Pushups
Brass:
AMRAP 20 Min:
50 DUs or 100 SUs
20 HLR
50 DUs or 100 SUs
20 Pushups (may use box)
Bronze:
AMRAP 20 Min:
75 SUs
15 HLR
75 SUs
15 Pushups (may use box)