Have you ever looked at the white board and thought a WOD looks easy, only to do it and find out it is the complete opposite? We don’t think you will have problem today. This WOD is all skill and technique. We start with skillful double unders. 25 is that many is the grand scheme of things, but as you get further and further into this WOD, your chest is going to be pounding and your lunges are going to be gasping for air. Then, hit the ground, pop up, and do the next skillful movement, the bar muscle up. 10 minutes is a long time for this WOD, so pace yourself.
Make sure you record your back squat weight. We will use a percentage of that weight for the majority of the fall.
CrossFit Alloy WOD for 8/30/2016:
Strength:
Back Squat
15 Min to Find 1 Rep Max
MetCon:
AMRAP 10 Min:
25 Double Unders
5 Burpee Bar MUs
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
25 Double Unders
3 Burpee Bar MUs (may be banded)
Brass:
AMRAP 10 Min:
15 Double Unders or 45 Single Unders
6 Chest to Bar Pullups (may be banded)
6 Hand Release Push-ups (may use box)
Bronze:
AMRAP 10 Min:
30 Single Unders
6 Pullups (banded) or ring rows
6 Push-ups (may use box)
Platinum: 4 rounds plus 25 D-U’s + 3 burpee bar muscle-ups
Thanks for going Rx with me, BG!