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Rowing, Dips, Lunges for 10/2/2019

Industrial Athletics – CrossFit

When you are approaching today’s WOD, be sure to scale the ring dips and lunges to keep you moving during each minute of work. You get a limited amount of time for work. You don’t want to waste that time resting too much.

Metcon (AMRAP – Reps)

4 Rounds for Reps:

1 Min Row (Cals)

:30 Rest

1 Min Ring Dips

:30 Rest

1 Min DB Lunges (50/35)

:30 Rest

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  • Industrial Athletics says:

    Scaling:

    Platinum: As written above.

    Steel:
    4 Rounds for Reps:
    1 Min Row (Cals)
    :30 Rest
    1 Min Ring Dips (may use red band only)
    :30 Rest
    1 Min DB Lunges (50/35)
    :30 Rest

    Brass:
    4 Rounds for Reps:
    1 Min Row (Cals)
    :30 Rest
    1 Min Box Dips
    :30 Rest
    1 Min DB Lunges (35/20)
    :30 Rest

    Bronze:
    4 Rounds for Reps:
    1 Min Row (Cals)
    :30 Rest
    1 Min Pushups (may use box)
    :30 Rest
    1 Min DB Lunges (20/15)
    :30 Rest