Industrial Athletics – CrossFit
Murph is coming up at the end of May . . . in case you didn’t know. We will spend April and May getting ready. We will start to see elements of running, pullups, pushups, and squats in April. May will see a ramp up of bodyweight programming.
The rounds of pullups, pushups, and squats should be fast and primarily unbroken.
Metcon (Time)
4 Rounds for time
Run 400 m
4 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
Scaling:
Platinum: as written above
Steel:
4 Rounds for time
Run 400 m
4 rounds
3 pullups
6 pushups
9 squats
Brass:
4 Rounds for time
Run 400m
4 rounds of
3 pullups (may be banded)
6 pushups (may use box)
9 squats
Bronze:
4 Rounds for time
Bldg Run
4 rounds
3 Ring Rows
6 pushups (may use box)
9 squats