The CrossFit Alloy WOD for 1/9/2014:
Strength:
Push Jerks
10, 10, 10
Make sure you record your 5 reps max. You will see this again later this month.
MetCon:
For Time:
18, 15, 12, 9, 6, 3
KB Swings (2/1.5)
Toes to Bar
Post Time to Comments
The CrossFit Alloy WOD for 1/9/2014:
Strength:
Push Jerks
10, 10, 10
Make sure you record your 5 reps max. You will see this again later this month.
MetCon:
For Time:
18, 15, 12, 9, 6, 3
KB Swings (2/1.5)
Toes to Bar
Post Time to Comments
scaling:
Strength: Everyone is Platinum. Make sure you record your highest weight.
MetCon:
Platinum: As written above.
Steel:
For time:
15, 12, 9, 6, 3
KB Swings (2/1.5)
Toes to Bar
Brass:
For time:
15, 12, 9, 6, 3
KB Swings (1.5/1.25)
Knees to Elbow
Bronze:
For time:
15, 12, 9, 6, 3
KB Swings (1.25-1/0.75-0.5)
Knees to Elbow or Leg raises