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Rowing, Cleans, STO

Industrial Athletics – CrossFit

For today’s WOD, everyone will be able to move through the rower without an issue. However, on the squat cleans and STO, pick a weight that keeps you moving. Were you here last Friday? The weight you did last Friday, is a good choice for today as well. You don’t have a lot of time, so keep moving.

Clean and Jerk

E2MOM 10 Min:

1 Clean and Jerk (90%)

Metcon (AMRAP – Reps)

2 Rounds for Reps:

2 Min Row (Cals)

30 Sec Rest

2 Min AMRAP

5 Squat Cleans (155/105)

5 Shoulder to Overhead

30 Sec Rest

Join the discussion One Comment

  • Avatar Industrial Athletics says:

    Scaling:

    Platinum: As written above

    Steel:
    2 Rounds for Reps:
    2 Min Row (Cals)
    30 Sec Rest
    2 Min AMRAP
    5 Squat Cleans (135/95)
    5 Shoulder to Overhead
    30 Sec Rest

    Brass:
    2 Rounds for Reps:
    2 Min Row (Cals)
    30 Sec Rest
    2 Min AMRAP
    5 Hang Squat Cleans (115-95/75-65)
    5 Shoulder to Overhead
    30 Sec Rest

    Bronze:
    2 Rounds for Reps:
    2 Min Row (Cals)
    30 Sec Rest
    2 Min AMRAP
    5 Hang Squat Cleans (75/55)
    5 Shoulder to Overhead
    30 Sec Rest