Latest WOD

Pullups, BJ Overs, and KB Swings for 6/19/2018

It’s time for a good old CrossFit triplet.  Nothing unusual, nothing too difficult, just keep working for 15 minutes.  Pick a scaling that keeps you moving.  You will need to break up the pullups by the end, but your BJ overs should remain fast and your KB Swings should be in 1 set, not more than 2.

Industrial Athletics WOD for 6/19/2018:

Rowing Practice:
Alt Tabata:
16x
20 Sec Rowing
10 Sec Rest

MetCon:
AMRAP 15 Min:
20 Pullups
20 BJ Overs (24/20)
20 KB Swings (1.5/1)

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  • Scaling:

    Platinum: As written above. Must jump onto box

    Steel:
    AMRAP 15 Min:
    15 Pullups
    15 BJ Overs (24/20)
    15 KB Swings (1.5/1)

    Brass:
    AMRAP 15 Min:
    12 Pullups (may be banded)
    12 BJ Overs (24/20)
    12 KB Swings (1.25-1/0.75)

    Bronze:
    AMRAP 15 Min:
    12 Ring Rows
    12 BJ Overs (20/short box)
    12 KB Swings (0.75/0.5-0.25)