Latest WOD

CrossFit WOD for 12/21/2013

The CrossFit WOD for 12/21/2013:

10 am Regular WOD:
As Many Rounds as Possible in 15 Minutes:
15 Back Extensions
15 Kettlebell Swings (1.5/1)
15 Pullups
15 Kettlebell Sumo Deadlift Highpulls

Post Rounds to Comments

11am Competition Class

TBD by Coach

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above. Pullups must be unassisted

    Steel:
    As Many Rounds as Possible in 15 Minutes:
    10 Back Extensions
    10 Kettlebell Swings (1.5/1)
    10 Pullups, should be unassisted
    10 Kettlebell Sumo Deadlift Highpulls (1.5/1)

    Brass:
    AMRAP 15 Min:
    10 Supermans
    10 KB Swings (1.25/.75)
    10 Pullups, may be assisted
    10 KB SDHP’s (1.25/.75)

    Bronze:
    AMRAP 15 Min:
    10 Supermans
    10 KB Swings (1/0.5)
    10 Ring Rows
    10 KB SDHP’s (1/0.5)