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CrossFit WOD for 11/7/2013

The CrossFit Alloy WOD for 11/7/2013:

Olympic Lifting

Dead Hang Snatch: 65% 1RM
5, 5, 5

WOD

2 Rounds for Time:

Run 500m
20 Squats at the top of the stairs
Walking Lunges to Platform (45/25 plate)
20 Pushups at Platform
Walking Lunges to Stairs (45/25 plate)

Post Time to Comments

The walking lunges do not have to be with a plate overhead.  But, you must carry it during the lunges.  No using dumbbells, you must carry a plate.

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    2 Rounds for time:
    Run 500m
    20 Squats at the top of the stairs
    Walking lunges to platform (35/15)
    15 Pushups (may be on box)
    Walking lunges to platform (35/15)

    Brass:
    2 Rounds for Time:
    Run 500m
    15 Squats at the top of the stairs
    Walking lunges to platform (25/10)
    10 Pushup progression on a box
    Walking lunges to platform (25/10)