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. Â Usually, we would recommend that you pace yourself through a row, but not today. Â Put forth your maximum effort. Â 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)