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CrossFit WOD for 4/1/2014

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CrossFit Alloy WOD for 4/1/2014:

MetCon:
For Time:
10, 20, 30, 20, 10
1x Ring Dips
1x Pullups
2x Double Unders

Strength:
Front Squats
5, 5, 3, 3, 1

Post Time and Weight to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Strength work is after the MetCon.

    Platinum: As written above.

    Steel:
    For Time:
    5, 15, 25, 15, 5
    1x Ring Dips (unassisted)
    1x Pullups (unassisted)
    2x Double Unders

    Brass:
    For Time:
    5, 15, 25 15, 5
    1x Hand Release Pushups
    1x Pullups (May be assisted)
    2x Double Unders or 5x Single Unders

    Bronze:
    For Time:
    5, 15, 25, 15, 5
    1x Pushups
    1x Pullups (assisted or jumping)
    2x Double Unders or 4x Single Unders

  • Jake says:

    260lbs front squat PR. Great job Brian getting your PR as well.

    The bell was ringing this morning!