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CrossFit WOD for 12/26/2013

By December 25, 20134 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

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  • Avatar Crimlaw says:

    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

  • Avatar JoeD says:

    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!

  • Avatar Jake says:

    Agreed Joe!

    Back Squat 5 rep max – 265 lbs.

    I was in too much pain to remember my time haha!

  • Avatar Rafa says:

    Very true Joe & Jake…great class today in the AM.
    255# for the 5 rep max back squat.
    RX – 8:55