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CrossFit WOD for 12/23/2013

By December 22, 20133 Comments

The CrossFit Alloy WOD for 12/23/2013:

Skill:

Knees to Elbow/ Toes to Bar

MetCon:

Every Minute on the Minute for as Long as You can Go:

3 Ball Slams (20/14)
2 Front Squats (185/125)

There is no time limit to the WOD. Pick your weight wisely. You want a weight that allows your to get to 15-18 minutes. You must pull the Front Squat from the ground.

Post the final minute and weight you competed to Comments

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Skill: Everyone is a Platinum.

    MetCon:

    Platinum: As written above

    Steel:
    EMOM as long as possible:
    3 Ball Slams (20/14)
    2 Front Squats (155/105)

    Brass:
    EMOM as long as possible:
    3 Ball Slams (20/14)
    2 Front Squats (115/75)

    Bronze:
    EMOM as long as possible:
    3 Ball Slams (14/10)
    2 Front Squats (95/65)

  • JoeD says:

    Just Rafa and I at 6 am! Did Double-Under work as Buy-In (much needed).

    WOD: Brass with front squats starting at 135 lbs. at least for the first 10 rounds. Eventually I went up to 145 lbs. for front squats (which is a PR for my clean weight). Increased Ball Slams to 5 reps at some point along the way.

    Great job, Rafa, with the continued weight increases and taking the WOD to the time cap.

  • JoeD says:

    As a supplement to my earlier response, I got through 24 rounds/minutes. Total front squats: 48