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CrossFit WOD for 1/7/2014

January CrossFit Fundamentals, night class, starts tonight at 6pm.  Make sure you check our DIRECTION PAGE.

CrossFit Alloy WOD for 1/7/2014:

6am CLASS CANCELED!!!

Strength:
Weighted Ring Dips
3, 3, 3

MetCon:
3 Rounds for Time:
20 Hang Power Snatches (75/55)
10 Box Jumps (24/20)
20 Push Press (75/55)
10 Box Jumps (24/20)

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  • Avatar Crimlaw says:

    Scaling:

    Strength: Everyone is always Platinum for the strength work. If you do not have a free standing ring up yet, work on a harder progression.

    MetCon:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    15 Hang Power Snatches (75/55)
    7 Box Jumps (24/20)
    15 Push Press (75/55)
    7 Box Jumps (24/20)

    Brass:
    3 Rounds for Time:
    15 Hang Power Snatches (55/35)
    7 Box Jumps (24/20)
    15 Push Press (55/35)
    7 Box Jumps (24/20)

    Bronze:
    3 Rounds for Time:
    15 Hang Power Snatches (55/35)
    7 Box Jumps (20/short box)
    15 Push Press (55/35)
    7 Box Jumps (20/short box)