Latest WOD

CrossFit WOD for 1/17/2014

The CrossFit Alloy WOD for 1/17/2014:

Strength:
Deadlift
3, 3, 3, 3

It is Friday, so how about a tough looking WOD for the CrossFit Mainsite:

MetCon:

10 Rounds for Time:
12 Burpees
12 Pullups

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  • Crimlaw says:

    Scaling:

    Strength: Everyone is Platinum. We have not done heavy deadlifts in a long time. Make sure those backs stay flat, chests stay up, and you are pulling with your hamstrings.

    MetCon:

    Platinum: As written above.

    Steel:
    Seven rounds for Time:
    12 Burpees
    12 Pull-ups (may be assisted with coach approval)

    Brass:
    Ten rounds for Time:
    8 Burpees
    8 Pull-ups (may be assisted)

    Bronze:
    Ten rounds for Time:
    5 Burpees
    5 Ring Rows