The CrossFit Alloy WOD for 2/17/2014:
Skill:
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.
MetCon:
As Many Rounds as Possible in 15 Min:
5 Burpees
10 Pushups
15 Situps
20 Squats
Post Rounds to Comments
Scaling:
Skill: Everyone is Platinum. Once you find perfect form, try to maintain that form while you complete your 3 attempts.
MetCon:
Platinum: As written above.
Steel:
AMRAP 15 Min:
3 Burpees
7 Pushups
10 Situps
15 Squats
Brass:
AMRAP 12 Min:
3 Burpees
7 Pushups
10 Situps
15 Squats