The CrossFit Alloy WOD for 10/3/2013:
Farewell Brooke. We will miss you. Please come back for a visit soon. For your final WOD, you picked it:
“Fight Gone Bad!”
Three rounds of:
Wall-balls (20/14) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump, 20″ box (Reps)
Push-press/ jerks, (75/55) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Scaling:
Platinum: As written above
Steel:
Three rounds of:
Wall-balls (20-14/14-10) (Reps)
Sumo deadlift high-pull (55/35) (Reps)
Box Jump, 20″ box or short box (Reps)
Push-press/ jerks, (55/35) (Reps)
Row (Calories)
Can’t remember my exact # but about 260 total reps for Platinum. This WOD was brutal but I enjoyed it!
Platinum/Rx: 254
Thanks for pushing me, JP!
Safe travels to Denver, Brooke! We’ll miss you back in the ‘burgh!