April is almost over. That means May is right around the corner. May’s CrossFit Fundamentals Program will begin on Monday, May 1. Be sure to tell you friends and family who are ready to start the greatest fitness program in Pittsburgh.
As we continue to get ready for Murph on May 29th, today’s WOD consists of cardio if different forms. First, you will get your heart pumping and your legs burning with the assault bike. Next, kick hard through a run. Finally, gather yourself while you can’t breath and start jumping rope. This WOD should be completed at a relatively fast pace with little to no rest. So, pick a scale accordingly.
CrossFit Alloy WOD for 4/24/2017:
MetCon:
For Time:
Bike 30/25 Cals
Run 800m
200 Double Unders
Cashout:
EMOM 8 Min:
8 Ring Dips
or
12 Pushups
or
8 Pushups
Scaling:
Platinum: As written above.
Steel:
For Time:
Bike 25/20 Cals
Run 800m
150 Double Unders
Brass:
For Time:
Bike 25/20 Cals
Run 800m
100 Double Unders or 300 Single Unders
Bronze:
For Time:
Bike 20/15 Cals
Run 400m
150 Single Unders