Try this, front scale and back scale

IRIDIUM CrossFit – CrossFit

For reference please see CrossFit main page for March 6, 2019. Here are links to the you tube videos.


After coaches warm up spend 15 minutes working on front scale and back scale.

Metcon (6 Rounds for distance)

Option 1

6 rounds (alternate & share as needed)

1 minute on the assualt bike

1 minute (ish) rest

Metcon (2 Rounds for distance)

Option 2

2 rounds of

bike 1 minute for distance

row 1 minute for distance

run 400 meters

1 minute rest between each