IndustrialAthletics – CrossFit
After some heavy overhead squats today, we will be doing an EMOM with 3 different movements. Make sure you pick a scaling that gives you some rest time each minute.
Overhead Squats
E2MOM 8 Min:
2, 2, 2, 2 (85%)
Metcon (No Measure)
EMOM 12 Min:
Min 1: Row 15/12 Cals
Min 2: 8 HSPUs
Min 3: 8 Front Squats (155/105)
Min 4: Rest
Scaling:
Platinum: As written above.
Steel:
EMOM 12 Min:
Min 1: Row 12/10 Cals
Min 2: 5 HSPUs (1 ab mat)
Min 3: 8 Front Squats (135/95)
Min 4: Rest
Brass:
EMOM 12 Min:
Min 1: Row 12/10 Cals
Min 2: 8 Piked HSPUs
Min 3: 8 Front Squats (115-95/75-65)
Min 4: Rest
Bronze:
EMOM 12 Min:
Min 1: Row 10/8 Cals
Min 2: 8 Hard Pushups
Min 3: 8 Front Squats (95-75/65-55)
Min 4: Rest