The CrossFit Alloy WOD for 2/25/2014:
Skill:
KB Snatches
MetCon:
Every Minute on the Minute for 5 Minutes:
7 Box Jumps (24/20)
Pushups for the Remainder of the Minute
Then immediately following:
Every Minute on the Minute for 5 Minutes:
20 Mountain Climbers
Toes to Bar for the Remainder of the Minute
Post total reps for Pushups and Toes to Bar to Comments
This MetCon is done with a continuously running clock. During the 1st minutes, you will do your 7 box jumps and then pushups for the remainder of the minute. For the 2nd minute, you will do 7 box jumps and then pushups for the remainder of the minute. Once you complete the first 5 minutes, you will immediately move onto the second EMOM for 5 minutes. Again, for each minute, you will do 20 Mountain Climbers (10 each leg) and the toes to bar for the remainder of each minute. This MetCon is scored by counting the total number of reps for your pushups and toes to bar.
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 5 Minutes:
5 Box Jumps (24/20)
Pushups for the Remainder of the Minute
Then immediately following:
Every Minute on the Minute for 5 Minutes:
14 Mountain Climbers
Toes to Bar for the Remainder of the Minute
Brass:
Every Minute on the Minute for 5 Minutes:
5 Box Jumps (24/20)
Pushups (may be on a box) for the Remainder of the Minute
Then immediately following:
Every Minute on the Minute for 5 Minutes:
14 Mountain Climbers
Knees to Elbows for the Remainder of the Minute
Bronze:
Every Minute on the Minute for 5 Minutes:
5 Box Jumps (20/Short Box)
Pushups (may be on a box) for the Remainder of the Minute
Then immediately following:
Every Minute on the Minute for 5 Minutes:
14 Mountain Climbers
Lying Leg Lifts for the Remainder of the Minute
Platinum – 160 total reps