The CrossFit Alloy WOD for 12/18/2013:
AMRAP 15 min:
5 Clean and Jerk (165/115)
10 Burpees
Road Sprint
Post Rounds to Comments
When it comes to scaling this WOD, it is going to come down to the Clean and Jerks. Pick a weight that is heavy, but will allow you to do 5 reps throughout the WOD.
Scaling:
Platinum:
As written above
Steel:
AMRAP 15 Min:
5 Clean and Jerks (135/95)
10 Burpees
Road Sprint
Brass:
AMRAP 15 Min:
5 Clean and Jerks (115/75)
7 Burpees
Road Sprint
Bronze:
AMRAP 15 Min:
5 Clean and Jerks (95/65-55)
7 Burpees
Stair Climb
Brass with 10 Burpees – 4 rounds plus 8
Steel: 4 rounds + 15