The CrossFit Alloy WOD for 11/15/2013:
Olympic Lifting
Hang Clean
4, 4, 4, 4
WOD:
Part 1:
For Time:
500m Row
then . . .
Part 2:
500m Run
50 Box Jumps (24/20)
Post Time for 500m Row and Time for overall WOD to Comments
We are testing your 500m row during the first part of this workout. Usually, we would recommend that you pace yourself through a row, but not today. Put forth your maximum effort. The reminder of the workout will test your overall fitness and ability to move from one cardiovascular modality to another.
Scaling:
Lifting: Everyone is a Platinum for heavy lifting. Keep increasing your weight until you can’t hang clean the weight 4 times.
MetCon:
Part 1: Everyone is Platinum for the row. We are testing your 500m sprint time.
Part 2:
Steel:
Run 500m
30 Box Jumps 24/20
Brass:
Run 500m
30 Box Jumps (20/short box)