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Rowing and lateral box jumps for 8/12/2019

Industrial Athletics – CrossFit

We are going to start today with some heavy front squats. After the barbell, we will shift gears the opposite direction with a high cardio WOD. If you are an athlete who knows you are better at one modality over the other, focus today on the modality that isn’t great for you. For example, if you are better in cardio than the barbell, focus more on your heavy lifting today and don’t save yourself so much for the rowing and burpees.

Front Squat

Front Squats

E2MOM 10 Min:

3,3,3,3,3 (85%)

Metcon (AMRAP – Reps)

EMOM 10 Min:

Min 1: Row 20/15 Cals

Min 2: Max Rep Lateral Box Jumps (24/20)

Join the discussion One Comment

  • Industrial Athletics says:

    Scaling:

    Platinum: As written above. Must jump up

    Steel:
    EMOM 10 Min:
    Min 1: Row 20/15 Cals
    Min 2: Max Rep Lateral Box Jumps (24/20)

    Brass:
    EMOM 10 Min:
    Min 1: Row 18/13 Cals
    Min 2: Max Rep Lateral Box Jumps (20/short box)