The MetCon for today combines a cardiovascular movement with a highly skillful movement. Â The Box Jump at 24 inches for the men and 20 inches for the women isn’t a hard movement. Â We are all used to this height, so stepping and jumping with be quick. Â 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. Â That is what you will have to do today. Â Fight the urge to take a long rest after the box jumps. Â 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