Latest WOD

CrossFit WOD for 11/29/2013

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)

 

 

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  • Crimlaw says:

    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)