Latest WOD

CrossFit WOD for 11/12/2013

The CrossFit Alloy WOD for 11/12/2013:

Strength:

Back Squats
5, 5, 5, 5

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MetCon:

4 Rounds for Time:
10 KB Swings (1.5/1)
12 Burpees

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The first part of this workout involves heavy back squats.  Done at a moderate weight, your goal is the find the maximum weight you are able to squats for 5 reps.  Make sure you are getting below parallel.  The second part of the workout, the MetCon, is not a sprint, but should be performed unbroken.  Pace the burpees and keep moving.

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  • Avatar Crimlaw says:

    Scaling:

    Strength: Everyone is Platinum

    MetCon:
    Platinum: As written above

    Steel:
    4 Rounds for time:
    10 KB Swings (1.25/0.75)
    12 Burpees

    Brass:
    4 Rounds for time:
    7 KB Swings (1.25/0.75)
    9 Burpees

    Bronze:
    4 Rounds for time:
    7 KB Swings (1.0 or less/0.5 or less)
    9 Burpees