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
Post Time to Comments
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
Post Time to Comments
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