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Box Jumps and MUs for 9/29/2016

By September 28, 2016One Comment

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:

Partner TTB Practice:
P1: 20 Sec of Toes to Target
P2: Rest

AMRAP 10 Min:
10 Box Jumps (24/20)
3 Bar Muscle Ups

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  • Scaling:

    Platinum: As written above

    AMRAP 10 Min:
    10 Box Jumps (24/20)
    1 Bar Muscle Up

    AMRAP 10 Min:
    10 Box Jumps (24/20)
    6 Chest to Bar Pullups (banded)
    9 Pullups (banded)

    AMRAP 10 Min:
    10 Box Jumps (20/short box)
    9 Ring Rows