Happy first day of December. It is time to back squat heavy. Considered the greatest lift we can do as humans, the back squat is a pure power movement. You have to use your entire body to support heavy weight while your legs squat down and stand up.
CrossFit Alloy WOD for 12/1/2016:
Strength:
E2MOM 10 Min:
Back Squats
1, 1, 1, 1, 1 (90%)
MetCon:
AMRAP 20 Min:
100 Double Unders
50 Walking Lunges
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
75 Double Unders
40 Walking Lunges
Brass:
AMRAP 20 Min:
50 Double Unders or 300 Single Unders
40 Walking Lunges
Bronze:
AMRAP 20 Min:
175 Single Unders
30 Walking Lunges
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