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CrossFit WOD for 12/27/2013

By December 26, 20133 Comments

The CrossFit Alloy WOD for 12/27/2013:

Skill:

Hang Clean
3, 3, 3, 3

MetCon:
4 Rounds for Time:
21, 18, 15, 12
Pullups
Walking Lunges
Situps

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  • Crimlaw says:

    Scaling:

    Skill: Everyone is Platinum. Keep working on that perfect form.

    MetCon:

    Note: All Situps must be done with an ab-mat.

    Platinum: As written above. Pullups must be unassisted.

    Steel:
    For Time:
    18, 15, 12, 9
    Pullups – Must be unassisted
    Walking Lunges
    Situps

    Brass:
    For Time:
    18, 15, 12, 9
    Pullups – May be assisted
    Walking Lunges
    Situps

    Bronze:
    15, 12, 9, 6
    Pullups – May be assisted
    Walking Lunges
    Situps

  • JoeD says:

    Hang Cleans: 115 lbs. for 3 reps into a squat.

    Platinum WOD: 7:29 (1st set of pull-ups unbroken)

  • Jake says:

    Hang Squat Cleans: 145 lbs. for 3 rep max – got 155 a couple times

    Platinum – 7:52 (kipping PUs are getting better)