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.