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CrossFit WOD for 12/5/2013

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

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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.

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  • Avatar Crimlaw says:

    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)