The CrossFit Alloy WOD for 11/29/2013:
Skill:
Behind the neck Push Jerk
3, 3, 3, 3
MetCon:
Every Minute on the Minute for 12 Minutes:
5 KB Swings (2/1.5)
8 Box Jumps (24/20)
The CrossFit Alloy WOD for 11/29/2013:
Skill:
Behind the neck Push Jerk
3, 3, 3, 3
MetCon:
Every Minute on the Minute for 12 Minutes:
5 KB Swings (2/1.5)
8 Box Jumps (24/20)
Scaling:
Skill: everyone is Platinum. This movement can be awkward, so maintain your string core.
Metcon:
Platinum: as written above.
Steel:
AMRAP 12 Min
5 KB swings (1.5/1.25)
8 box jumps (24/20)
Brass:
AMRAP 12 min:
3 KB swings (1.5/1.25)
6 box jumps (24/20)
Bronze:
AMRAP 12 min
3 KB swings (1.25/1 or less)
6 box jumps (20/short box)