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CrossFit Alloy WOD for 11/7/2014 and Olympic Lifting

We are through our first week of the November CrossFit Fundamentals Program.  Only 2 more classes to go next week.  We can’t wait to add new members to our Industrial Athletics Community.

CrossFit Alloy WOD for 11/7/2014:

Strength:
Weighted Farmers Carry Stair Climbs (25/15)
Note:  Carry a plate in each hand by pinching the edge of the plate between your fingers and thumb

MetCon:
Every Minute on the Minute for 12 Minutes:
6 Burpees
1 Bear Complex (165/115)
On Minute 13, perform 1 minute of max effort air squats

Post Squat Reps to Comments

6:30pm – Olympic Lifting with Greene Barbel Club

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Every Minute on the Minute for 12 Minutes:
    6 Burpees
    1 Bear Complex (135/95)
    On Minute 13, perform 1 minute of max effort air squats

    Brass:
    Every Minute on the Minute for 12 Minutes:
    4 Burpees
    1 Bear Complex (115-95/75-65)
    On Minute 13, perform 1 minute of max effort air squats

    Bronze:
    Every Minute on the Minute for 12 Minutes:
    4 Burpees
    1 Bear Complex (75-55/55-35)
    On Minute 13, perform 1 minute of max effort air squats