The CrossFit Alloy WOD for 12/26/2013:
Strength:
Back Squats
5, 5, 5, 5
MetCon:
3 Rounds for Time:
15 Thrusters (115/75)
15 Burpee Tuck Jumps
Post Time to Comments
The CrossFit Alloy WOD for 12/26/2013:
Strength:
Back Squats
5, 5, 5, 5
MetCon:
3 Rounds for Time:
15 Thrusters (115/75)
15 Burpee Tuck Jumps
Post Time to Comments
Scaling:
Strength: Everyone is Platinum. Keep those chests up and find that 5 rep max. It may be come useful in the near future 😉
MetCon:
Platinum: As written above. Thrusters must be pulled from the ground.
Steel:
3 Rounds for TIme:
15 Thrusters (105/70)
15 Burpee Tuck Jumps
Brass:
3 Rounds for Time:
12 Thrusters (95/65)
12 Burpee Tuck Jumps
Bronze:
3 Rounds for Time:
12 Thrusters (65/45)
12 Burpees
Brass: 7:29 (still working through a right shoulder isue)
Back Squats: 5 reps at 215 lbs.
Great job by the rest of the 6 am’ers on the day after Christmas! It was an accomplishment just to show up. Ha!
Agreed Joe!
Back Squat 5 rep max – 265 lbs.
I was in too much pain to remember my time haha!
Very true Joe & Jake…great class today in the AM.
255# for the 5 rep max back squat.
RX – 8:55