Today’s WOD is an ascending AMRAP. The AMRAP is 20 minutes long, so get ready for a long WOD. Everyone will start with a 1000m Row. After the row, the athlete will have the remaining time to complete as many rounds as possible of pushups and box jumps. The rounds will start with 1 rep of each: 1 pushup and 1 box jumps. During the second round, the athlete will perform 2 reps of each. The third round will be 3 reps of each, and so on. The faster you row, the more rounds you will finish during the second part of AMRAP. Be careful not to row too hard and burn yourself out.
CrossFit Alloy WOD for 4/19/2016:
Strength:
Overhead Squats
3, 3, 3, 3, 3
MetCon:
AMRAP 20 Minutes:
Row 1000m
then…
1 Pushup
1 Jump over Box (30/24″)
Increase 1 rep each round
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Minutes:
Row 1000m
then…
1 Pushup (knees)
1 Jump over Box (24/20″)
Increase 1 rep each round
Brass:
AMRAP 20 Minutes:
Row 1000m
then…
1 Pushup (knees)
1 Jump over Box (24/20″)
Increase 1 rep each round
Bronze:
AMRAP 20 Minutes:
Row 750m
then…
1 Pushup (knees)
1 Jump over Box (20/short box″)
Increase 1 rep each round