The CrossFit WOD for 10/25/2013:
For Time:
3 Bar Muscle Ups
5 Handstand Pushups
10 Pullups
20 Box Jumps (30/24)
30 Back Extensions
40 Knees to Elbow
50 Burpees
3 Bar Muscle Ups
Post Time to Comments
The CrossFit WOD for 10/25/2013:
For Time:
3 Bar Muscle Ups
5 Handstand Pushups
10 Pullups
20 Box Jumps (30/24)
30 Back Extensions
40 Knees to Elbow
50 Burpees
3 Bar Muscle Ups
Post Time to Comments
Scaling:
Platinum: As written above. Handstands are to the ground and are strict.
Steel:
2 Muscle Ups
5 Handstand Pushups – may be kipping
10 Pullups
20 Box Jumps (24/20)
30 Back Extensions
40 Knees to Elbows
50 Burpees
1 Muscle Ups
Brass:
6 Chest to bar pullups – may be banded
5 Handstand Pushups to a raised target
10 pullups – may be banded
20 Box Jumps (24/20)
25 Back Extensions
30 knees to elbows – or raise legs as much as possible
35 Burpees
3 Chest to bar pullups
Bronze
4 Chest to bar pullups or ring rows- may be banded
5 Piked Handstand Pushups
10 Pullups or ring rows
15 Box Jumps (24-20/20-short box)
20 Supermans
25 Hanging or lying leg raises
30 Burpees
2 Chest to bar pullups or ring rows
Steel: 11:59 with strict HSPU’s, strict pull-ups and unassisted bar muscle-ups.
Welcome to 6 am, Melissa (a/k/a Mel)!
RX for 11:47 I believe..