The CrossFit Alloy WOD for 12/19/2013:
Skill:
Snatch Complex (Snatch Pull + Snatch)
1, 1, 1, 1
MetCon:
Every Minute on the Minute x 2
EMOM for 6 min:
5 Back Squats (135/95)
5 Handstand Pushups
rest 2 Min:
EMOM for 6 min:
5 Air Squats
5 Push Press (95/65)
Scaling:
Skill: No Scaling here. Pay attention to proper movement and hammer in muscle memory.
MetCon:
Note: All back squats and push press must be pulled from the ground. Handstand pushups may be kipped.
Platinum: At written above.
Steel:
EMOM for 6 Min:
3 Back Squats (135/95)
3 Handstand Pushups (must be inverted, not to a raised target)
Rest 2 Min:
EMOM for 6 Min:
3 Air Squats
3 Push Press (95/65)
Brass:
EMOM for 6 Min:
5 Back Squats (115/75))
5 Handstand Pushups to a raised target
Rest 2 Min:
EMOM for 6 Min:
5 Air Squats
5 Pushup Press (75/55)
Bronze:
EMOM for 6 Min:
5 Back Squats (95-75/65-55)
5 Handstand Pushups (piked on a box)
Rest 2 Min:
EMOM for 6 Min:
5 Air Squats
5 Push Press (55/35)
Platinum – completed every rep