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Skill day for 5/2/2018

Time for our first Skill day of May, 2018.  As you will recall from last month, we started to categorize our daily workouts into training days, skill days, and competition days.  Skill days are designed to increase your ability to perform some of harder skills we use in CrossFit.  Your effort should not exceed 85% and you should be paying more attention to your form and position than you time or rounds.  Perhaps today, you spend some time working on getting inverted or lowering your HSPU target.

The cardio benchmark for the month is a 1 mile run.  We will set our baseline time today.

Industrial Athletics WOD for 5/2/2018:

Cardio test
For Time:
Run 1 Mile

MetCon:
4 Rounds Not for Time:
50 Situps
15 HSPUs

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  • Scaling:

    Platinum: As written above

    Steel:
    3 Rounds Not for Time:
    40 Situps
    10 HSPUs (only 1 ab mat allowed)

    Brass:
    3 Rounds Not for Time:
    40 Situps
    10 Piked HSPUs
    Spend 1 Minute getting upside down (wall walk or kick up)

    Bronze:
    3 Rounds Not for Time:
    35 Situps
    10 DB Shoulder Press (25/15)
    5 Piked HSPUs