IndustrialAthletics – CrossFit
The Metcon for today should be fast. Pick a scale that allows you to do Ring Dips (or the scale) in sets of no less than 3 and your snatches should be unbroken.
Don’t forget to bring your toy(s) for Stuff a Bus
Front Squats 3 @ 85%
E2MOM 10 Min:
Front Squats
3, 3, 3, 3, 3 (85%)
Metcon (Time)
For Time:
16, 12, 8, 4
Ring Dips
1 Arm KB Snatches (1.5/1)
Scaling:
Platinum: As written above
Steel:
For Time:
14, 10, 6, 4
Ring Dips
1 Arm KB Snatches (1.25/1)
Brass:
For Time:
16, 12, 8, 4
Box Dips
1 Arm KB Snatches (1/0.75)
Bronze:
For Time:
14, 10, 6, 4
Pushups (may use box)
1 Arm KB Snatches (0.75/0.5)