In case you missed our Thankgiving Schedule in our most recent newsletter, we will be having a single WOD on Thankgiving Day at 10am. This will be a partner and team WOD, so we encourage everyone to show up so we can get a good sweat before our big feast. On Black Friday, we will have an Open Gym only starting at 9am. Regular schedule on Saturday.
CrossFit Alloy WOD for 11/8/2016:
Gymnastics:
Establish a 1 attempt max time Isometric Pullups Hold
then . .
3x 60% of Max Effort Time
MetCon:
AMRAP 20 Min:
5 Clean and Jerk (185/125)
10 Toes to bar
Rest 30 Sec
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
5 Clean and Jerk (155-135/105-95)
7 Toes to bar
Rest 30 Sec
Brass:
AMRAP 20 Min:
5 Clean and Jerk (115/75)
7 Hanging Leg Raises
Rest 30 Sec
Bronze:
AMRAP 20 Min:
5 Clean and Jerk (95-75/65-55)
7 Toes to Bell
Rest 30 Sec