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. Â During the 1st minutes, you will do your 7 box jumps and then pushups for the remainder of the minute. Â For the 2nd minute, you will do 7 box jumps and then pushups for the remainder of the minute. Â Once you complete the first 5 minutes, you will immediately move onto the second EMOM for 5 minutes. Â Again, for each minute, you will do 20 Mountain Climbers (10 each leg) and the toes to bar for the remainder of each minute. Â 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