CrossFit Alloy WOD for 10/16/2014:
Skill:
3 sets:
10 GHD back extensions with 2-3 sec hold at top squeezing glutes
5 knee jumps (if easy jump to plate or add vest)
MetCon:
For Time:
30, 20, 10
Thrusters (75/55)
Pushups
At the Start of Every Minute, do 10 Situps
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
25, 15, 5
Thrusters (75/55)
Pushups
At the Start of Every Minute, do 10 Situps
Brass:
For Time:
25, 15, 5
Thrusters (65/45)
Pushups (may use an abmat under the chest)
At the Start of Every Minute, do 10 Situps
Bronze:
For Time:
25, 15, 5
Thrusters (55/35)
Pushups (may be from the knees)
At the Start of Every Minute, do 5 Situps
Platinum – 7:36
RX – 5:30
Platinum – 8:28