Don’t forget that this Saturday is our next CFE. Â This month, we are resetting our squat. Â Have you developed bad habits? Â Are your feet wide or narrow enough for your hips? Â Do you have the flexibility in your ankles to keep your knees in a safe position? Â Can you squat with a proper neutral spine? Â Get these questions and more answered on Saturday at 11am.
CrossFit Alloy WOD for 12/15/2016:
Core:
Tabata Alternating Side Planks
MetCon:
For Time:
20 Cleans (135/95)
30 Box Jumps (24/20)
15 Cleans (155/105)
20 Box Jumps
10 Cleans (185/125)
10 Box Jumps
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
20 Cleans (115/75)
30 Box Jumps (24/20)
15 Cleans (135/95)
20 Box Jumps
10 Cleans (155/105)
10 Box Jumps
Brass:
MetCon:
For Time:
15 Cleans (95/65)
25 Box Jumps (24/20)
10 Cleans (115/75)
15 Box Jumps
5 Cleans (135/95)
10 Box Jumps
Bronze:
MetCon:
For Time:
15 Cleans (55/35)
25 Box Jumps (20/Short Box)
10 Cleans (75/55)
15 Box Jumps
5 Cleans (95/65)
10 Box Jumps