Don’t forget that the CFE in rowing is this Saturday at 11am.
Today’s WOD is meant to be a constantly changing challenge. First, we are going to ask you to pick a bar up off of the ground and perform back squats. At a moderate weight, these squats should be unbroken and will tax the quads. However, then you will have to jump over a box the fastest way we know how. With burning legs and burning lungs, pick up your jump rope and concentrate enough to complete 200 double unders. Finally, if that is not enough, work you way back through cardio burning box jumps and leg burning squats, again.
CrossFit Alloy WOD for 11/9/2016:
Strength:
E2MOM 10 Min:
Deadlifts
3, 3, 3, 3, 3 (85%)
MetCon:
For Time:
20 Back Squats (115/75)
20 Lateral Burpees
200 Double Unders
20 Lateral Burpees
20 Back Squats
Olympic Lifting Class on Wednesdays has been Cancelled until further notice. We will be keeping Fridays and Sundays and may add Tuesdays.
Scaling:
Platinum: As written above.
Steel:
For Time:
20 Back Squats (95/65)
20 Lateral Burpees
150 Double Unders
20 Lateral Burpees
20 Back Squats
Brass:
For Time:
15 Back Squats (75/55)
15 Lateral Burpees
100 Double Unders or 300 Single Unders
15 Lateral Burpees
15 Back Squats
Bronze:
For Time:
15 Back Squats (75-55/55-35)
15 Burpees
200 Single Unders
15 Burpees
15 Back Squats