Industrial Athletics – CrossFit
When you are approaching today’s WOD, keep in mind that we use EMOMs to build volume over time. You should pick a scale that allows you to complete the movement in about 30-40 sec. Except the rowing ,of course, you will go hard for the full movement there.
Metcon (Calories)
EMOM 20 Min:
1 Min 12 TTB
1 Min 12 SDHP (135/95)
1 Min Row (cals)
1 Min Rest
Record your calories rowed
Scaling:
Platinum: As written above.
Steel:
EMOM 20 Min:
1 Min 7 TTB
1 Min 12 SDHP (115/75)
1 Min Row (cals)
1 Min Rest
Record your calories rowed
Brass:
EMOM 20 Min:
1 Min 12 HLR
1 Min 12 SDHP (95/65)
1 Min Row (cals)
1 Min Rest
Record your calories rowed
Bronze:
EMOM 20 Min:
1 Min 7 HLR
1 Min 12 SDHP (75/55)
1 Min Row (cals)
1 Min Rest
Record your calories rowed