IndustrialAthletics – CrossFit
With pistols being our gymnastics movement for the month, we will use them in a WOD today to encourage your speed. Get through the row and box jumps, but save some in the tank. We want you to push extra hard on the pistols.
Overhead Squats
E2MOM 10 Min:
3, 3, 3, 3, 3 (85%)
Try to add 5 lbs to the weight you used on Oct 5th
Metcon (Time)
For Time:
Row 1000m
50 BJ (30/24)
50 Pistols
Scaling
Platinum: As written above . Must jump up
Steel:
For Time:
Row 1000m
40 BJ (30/24)
40 Pistols
Brass:
For Time:
Row 1000m
40 BJ (24/20)
40 Pistol Progressions
Bronze:
For Time:
Row 750m
40 BJ (20/short box)
40 Walking Lunges