In case you missed the announcement yesterday, our 1 Year Anniversary Party will be April 5, 2014.
CrossFit Alloy WOD for 3/18/2014:
Skill:
Snatch Balance
3, 3, 3, 3
This is designated a skill movement in order to perfect the movement, not test you maximum weight.
MetCon:
As Many Rounds as Possible in 15 Min:
1 Road Sprint (from Gym to Rail Trail Parking Blocks and Back)
10 Toes to Bar
12 Pistols
Post Rounds to Comments
Scaling:
Platinum: As written above. Pistols must be unassisted.
Steel:
AMRAP 15 Min:
1 Road Spring
7 Toes to Bar
10 Pistols (may be assisted)
Brass:
AMRAP 15 Min:
1 Road Sprint
7 Knees to Elbows
8 Pistols (may be assisted)
Bronze:
AMRAP 15 Min:
1 Road Spring
7 Pull your legs as high as possible or lying leg lifts
8 Air Squats
Snatch Balance: 75 lbs. for 3 reps. My first time doing this skill.
Platinum: 4 completed rounds plus road sprint. Did TTB and pistols unbroken.
145# on the Snatch Balance
RX – Completed 5 rounds
Lucky afternoon crossfitters…should be around 50F for those road sprints 🙂