The CrossFit Alloy WOD for 12/5/2013:
Skill:
Hang Snatch
3, 3, 3, 3
MetCon:
4 Rounds for Time:
12 Wall Balls (20/14)
12 Box Jumps
Post Time to Comments
This WOD should be a sprint. You want to scale so that you are able to move through the wall balls and box jumps with little to no rest.
Scaling:
Skill: Everyone is Platinum. It is all about muscle memory for proper form.
MetCon:
Platinum: As written above. Box jumps are 24/20.
Steel:
4 Rounds for time:
9 WallBalls (20/14)
9 Box Jumps (24/20)
Brass:
4 Rounds for time:
9 WallBalls (14/10)
9 Box Jumps (24/20)
Bronze:
4 Rounds for time:
9 WallBalls (14/10)
9 Box Jumps (20/Short box)