In case you missed the high cardio WOD on Monday, we are adding some more cardio this week. While the weather is nice and warm, we will be utilizing this time to increase our cardiovascular work capacity.
CrossFit Alloy WOD for 6/5/2014:
Skill:
3 Rounds:
10 Back Extensions
10 Sit-Ups
MetCon:
4 Rounds for Time:
1 Road Sprint
20 Burpees
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
1 Road Sprint
15 Burpees
Brass:
4 Rounds for Time:
1 Road Sprint
10 Burpees
Bronze:
3 Rounds for Time:
1 Road Sprint
10 Burpees
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
1 Road Sprint
15 Burpees
Brass:
4 Rounds for Time:
1 Road Sprint
10 Burpees
Bronze:
3 Rounds for Time:
1 Road Sprint
10 Burpees
RX – 12:30 Kept a solid pace going head to head with my partner BG!
RX – 12:30 Kept a solid pace going head to head with my partner BG!