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CrossFit WOD for 10/15/2013

By October 14, 20132 Comments

The CrossFit Alloy WOD for 10/15/2013:

3 Rounds for Time:

500m Run
20 GHD Situps
20 Good Mornings

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  • Crimlaw says:

    Scaling:

    Good Mornings are done with a 45lb or 33lb bar. If you are not doing GHD’s, you are doing abmat situps.

    Only those who have done GHD’s before will be permitted to GHD’s during this WOD.

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    Run 500m
    15 GHD’s
    15 Good Mornings

    Brass:
    3 Rounds for Time:
    Run 500m
    20 abmat Situps
    20 Good Mornings

    Bronze:
    3 Rounds for Time:
    Run 500m
    15 abmat Situps
    15 Good Mornings

  • Rafa says:

    RX – 12:04