The MetCon for today combines a cardiovascular movement with a highly skillful movement. The Box Jump at 24 inches for the men and 20 inches for the women isn’t a hard movement. We are all used to this height, so stepping and jumping with be quick. However, once we are out of breath, the last thing we want to do is reach our arms overhead and pull with everything we have. That is what you will have to do today. Fight the urge to take a long rest after the box jumps. Grab that pullup bar and GO.
CrossFit Alloy WOD for 9/29/2016:
Core:
Partner TTB Practice:
8x
P1: 20 Sec of Toes to Target
P2: Rest
MetCon:
AMRAP 10 Min:
10 Box Jumps (24/20)
3 Bar Muscle Ups
Post Rounds to Comment
Scaling:
Platinum: As written above
Steel:
AMRAP 10 Min:
10 Box Jumps (24/20)
1 Bar Muscle Up
Brass:
AMRAP 10 Min:
10 Box Jumps (24/20)
6 Chest to Bar Pullups (banded)
Or
9 Pullups (banded)
Bronze:
AMRAP 10 Min:
10 Box Jumps (20/short box)
9 Ring Rows