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CrossFit WOD for 11/21/2013

By November 20, 20133 Comments

The CrossFit Alloy WOD for 11/21/2013:

Skill:

Kipping Pull ups

MetCon:

As Many Rounds in 12 Minutes as Possible:
10 Hang Power Snatches (95/65)
20 Mountain Climbers

Post Rounds to Comment

Join the discussion 3 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    AMRAP 12 Min
    10 Hang Power Snatches (75/55)
    20 Mountain Climbers

    Brass:
    AMRAP 12 Min:
    7 Hang Power Snatches (75/55)
    14 Mountain Climbers

    Bronze:
    AMRAP 12 Min:
    7 Hang Power Snatches (55/35)
    14 Mountain Climbers

  • Avatar JoeD says:

    Kipping pull-ups remain elusive!

    As for the WOD, I went very light (45 lbs bar only) to focus on form and maintain intensity. Completed 8 rounds plus 6 reps (10 snatches and 20 mountain climbers). Did all snatches unbroken and they felt good.

    Didn’t realize how much I had burned out my shoulders until we did the 3 minute plank hold which I did hold unbroken for the entire 3 minutes. Megan: Where were you to challenge me??? 🙂

  • Avatar Rafa says:

    Steel for 11 rounds and 3 reps. didnt feel the best for this WOD.