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CrossFit Alloy WOD for 12/31/2013

By December 30, 20133 Comments

It is New Years Eve!!! The schedule today will be the same, except there is no 6:30pm class.

Reminder:  There is ONE class on New Years Day at 11am.  It will be a partner team WOD.

The CrossFit Alloy WOD for 12/31/2013:

Skill:

Snatch
3, 3, 3, 3

MetCon:

4 Rounds for Time:
1 Bear Crawl/Burpee Suicide
10 Chest to Bar Pullups
15 Wall Balls (20/14)

Bear Crawl/Burpee Suicide = start at the windows and Bear Crawl to the middle pillars (middle of the floor).  Once at the middle of the floor, perform 3 burpees.  Then, continue bear crawling to the wall.  3 more burpees at the wall.  Then, jog back to the windows.

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Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Skill: Everyone is Platinum for the snatches.

    MetCon:

    Platinum: As written above

    Steel:
    4 Rounds for Time:
    1 Bear Crawl/Burpee Suicide
    7 Chest to Bar Pullups (unassisted)
    12 Wall Balls (20/14)

    Brass:
    4 Rounds for Time:
    1 Bear Crawl/Burpee Suicide
    7 Chest to Bar Pullups with assistance
    12 Wall Balls (20/14)

    Bronze:
    4 Rounds for Time:
    1/2 Bear Crawl/Burpee Suicide: 1/2 distance still 3 burpees
    7 Pullups (May be Assisted)
    12 Wall Balls (14/10)

  • Jake says:

    Snatch – 105 lbs 3 reps

    Platinum – sub 9 minutes

    Happy New Year!

  • Chelsea says:

    Snatch – 83lb

    Brass – 10:03… still hate those bear crawls.