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.
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