Industrial Athletics – CrossFit
Don’t forget, we have a different schedule tomorrow for the Xmas WOD and cookie exchange.
After some heavy clean work today, we will be taking on a high skill gymnastics WOD.
Clean
Every 90 X 5
1 Hang Squat Clean (75-80%)
1 Squat Clean
Metcon (No Measure)
3 Rounds For Quality of Reps:
5 Strict Muscle Ups
1 Min Hanging Leg Tuck
Scaling:
Platinum: As written above.
Steel:
3 Rounds For Quality of Reps:
10 Strict CTB Pullups
1 Min Hanging Leg Tuck
Brass:
3 Rounds For Quality of Reps:
10 Strict Pullups (may be banded)
1 Min Hanging Leg Tuck
Bronze:
3 Rounds For Quality of Reps:
10 Jumping Pullup Negatives
0:30 Sec Hanging Leg Tuck