Industrial Athletics – CrossFit
Coach Jen found a similar WOD online and liked it. So, we adapted it for us here at IA. Partners should try to pick a scaling that they can do together, especially on the barbell. While one group is going, the other is resting, then switch.
Do your best to get a full recovery during your rest so that you can give your max effort each round.
Metcon (4 Rounds for reps)
Partner:
4 Rounds:
3 Min AMRAP:
Bike (18/14 Cal)
20 Toes To Bar
Max Effort Squat Cleans (185/125)
3 Min Rest
Scaling:
Platinum: As written above.
Steel:
4 Rounds:
3 Min AMRAP:
Bike (14/10 Cal)
14 Toes To Bar
Max Effort Squat Cleans (155/105)
3 Min Rest
Brass
4 Rounds:
3 Min AMRAP:
Bike (14/10 Cal)
20 Hanging Leg Raises
Max Effort Hang Squat Cleans (135/95)
3 Min Rest
Bronze:
4 Rounds:
3 Min AMRAP:
Bike (14/10 Cal)
14 Hanging Leg Raises
Max Effort Hang Squat Cleans (Athlete’s Choice)
3 Min Rest