7
Jul
Jacob Knopf Birthday WOD
IRIDIUM CrossFit – CrossFit
Metcon (AMRAP – Reps)
30 min EMOM, Rotating Each Minute:
12 DB Thrusters 50# / 35#
12 Toes to Bars
12 Cal Row (or 10 Cal Bike)
10 HSPU
8 Burpee Box Jump-Over
Scale to keep work/rest ratio around 1:1.
Score is total reps completed.
1 complete round = 54 Reps
2 complete round = 108 Reps
3 complete round = 162 Reps
4 complete round = 216 Reps
5 complete round = 270 Reps
6 complete round = 324 Reps
If you can’t complete all the reps pick a number for each movement and try to stick with it, adjust as needed. Think Tabata if necessary.