The CrossFit WOD for 2/10/2014:
Strength:
Deadlift
5, 5, 5, 5
MetCon:
For Time:
Row 500m
50 Jumping Air Squats
75 Push Press (45/33)
100 Double Unders
Post Weight and Time to Comments
There is no height standard for the jumping air squats. Â The goal is to open your hips with such force that your feet leave the ground.
Scaling:
Strength: Everyone is Platinum. Pull heavy, but keep proper form and protect those lower backs.
MetCon:
Platinum: As written above.
Steel:
For Time:
Row 500m
40 Jumping Air Squats
60 Push Press (45/33)
80 Double Unders or 240 Single Unders
Brass:
For Time:
Row 500m
30 Jumping Air Squats
50 Push Press (45/33)
60 Double Unders or 180 Single Unders
Bronze:
For Time:
Row 300m
30 Air Squats
40 Push Press (45/33)
150 Single Unders
Deadlifts – 335 lbs
Platinum – 7:19
Tabata sit-ups – 11