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CrossFit WOD for 2/17/2014

By February 16, 2014One Comment

The CrossFit Alloy WOD for 2/17/2014:


KB Swings while maintaining an upright chest and flat back.
Work up to the next highest KB Pood.
Once ready, you have 3 attempts to swing the max number of reps possible at the higher KB Pood.  You must complete the 3 attempts within a 7 min time cap.


As Many Rounds as Possible in 15 Min:
5 Burpees
10 Pushups
15 Situps
20 Squats

Post Rounds to Comments

Join the discussion One Comment

  • Crimlaw says:


    Skill: Everyone is Platinum. Once you find perfect form, try to maintain that form while you complete your 3 attempts.


    Platinum: As written above.

    AMRAP 15 Min:
    3 Burpees
    7 Pushups
    10 Situps
    15 Squats

    AMRAP 12 Min:
    3 Burpees
    7 Pushups
    10 Situps
    15 Squats