CrossFit Alloy WOD for 1/23/2014:
Strength:
Front Squats
2, 2, 2, 2, 2
MetCon:
5 Rounds for Time:
20 Medball squat cleans (20/14)
10 Handstand Pushups
Post Weight and Time to Comments
CrossFit Alloy WOD for 1/23/2014:
Strength:
Front Squats
2, 2, 2, 2, 2
MetCon:
5 Rounds for Time:
20 Medball squat cleans (20/14)
10 Handstand Pushups
Post Weight and Time to Comments
Scaling:
Strength: Everyone is Platinum. Lift heavy.
MetCon:
Platinum: As written above
Steel:
5 Rounds for Time:
15 Medball Squat Cleans (20/14)
7 Handstand Pushups
Brass:
5 Rounds for Time:
15 MedBall Squat Cleans (20/14)
7 Handstand Pushups to a raised target
Bronze:
5 Rounds for Time:
15 Medball Squat Cleans (14/10)
7 Handstand Pushup Progressions
Front Squats 250lbs.
Platinum – 11:08ish