Industrial Athletics – CrossFit
Ah, the cardio. That’s right. 3 minutes at each movements . . . twice. That’s 6 minutes total on the assault bike. Thank goodness you get all that “rest” between rides. Ha!
Metcon (AMRAP – Reps)
2 Rounds:
3 Min Kettlebell Swings (2/1.5)
3 Min Burpees
3 Min Bike (Cals)
3 Min Box Jump Overs (24/20)
1 Min in between moves
Scaling:
Platinum: As written above. Must jump up.
Steel:
2 Rounds:
3 Min Kettlebell Swings (1.5/1.25)
3 Min Burpees
3 Min Bike (Cals)
3 Min Box Jump Overs (24/20)
1 Min in between moves
Brass:
2 Rounds:
3 Min Kettlebell Swings (1.25/0.75)
3 Min Burpees
3 Min Bike (Cals)
3 Min Box Jump Overs (24/20)
1 Min in between moves
Bronze:
2 Rounds:
3 Min Kettlebell Swings (1/0.5)
3 Min Burpees
3 Min Bike (Cals)
3 Min Box Jump Overs (20/short box)
1 Min in between moves