Tomorrow starts our Intramural Competition. For those participating, please show up between 8:45am and 9am. We will get everyone organized and launch the first heat early. For those not participating in the competition, you are all welcome to come do the workout. Remember to bring your game face, we will have a photographer on site.
CrossFit Alloy WOD for 2/24/2017:
Open Skill Practice:
4x
30 Sec 1 Arm DB Snatch (50/35)
30 Sec Rest
MetCon:
3 Rounds for Reps:
1 Min Pullups
1 Min Wall Balls (20/14)(10/9)
1 Min TTB
1 Min Rowing (Cals)
20 Sec Rest Between
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Pullups (Banded)
1 Min Wall Balls (20/14)(10/9)
1 Min Hanging Leg Raises
1 Min Rowing (Cals)
20 Sec Rest Between
Brass:
3 Rounds for Reps:
1 Min Ring Rows
1 Min Wall Balls (20/14)(10/8)
1 Min Hanging Leg Raises
1 Min Rowing (Cals)
20 Sec Rest Between
Bronze:
3 Rounds for Reps:
1 Min Ring Rows
1 Min Wall Balls (14/10)(9/8)
1 Min Lying Leg Raises
1 Min Rowing (Cals)
20 Sec Rest Between