Skip to main content
Latest WOD

CrossFit Alloy WOD for 6/18/2015

We will give everyone a little heads up today.  For those who have been waiting for “Randy,” tomorrow is it.  Pace accordingly today.

CrossFit Alloy WOD for 6/18/2015

Mobility:
Banded Shoulder Mobility
Overhead banded pull with foam roller on Lats

MetCon:
For Time:
Row 50 Cal
then . . .
3 Rounds
30 Toes to Bar
30 Squats

Post Time to Comments

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 30 Cal
    then . . .
    3 Rounds
    20 Toes to Bar
    20 Squats

    Brass:
    For Time:
    Row 30 Cal
    then . . .
    3 Rounds
    20 Hanging Leg Raises
    20 Squats

    Bronze:
    For Time:
    Row 30 Cal
    then . . .
    3 Rounds
    20 Lying Leg Raises
    20 Squats

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 30 Cal
    then . . .
    3 Rounds
    20 Toes to Bar
    20 Squats

    Brass:
    For Time:
    Row 30 Cal
    then . . .
    3 Rounds
    20 Hanging Leg Raises
    20 Squats

    Bronze:
    For Time:
    Row 30 Cal
    then . . .
    3 Rounds
    20 Lying Leg Raises
    20 Squats