The Nutrition Seminar will be held tomorrow at 10am. All are welcome. The lecture is free.
CrossFit Alloy WOD for 6/13/2014:
Skill:
Muscle Up Transitions or Stringing Muscle Ups together
MetCon: (Happy Friday the 13th)
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Back Squats (95/65)
1, 2, 3, 4, 5,6, 7, 8, 9, 10
Bar Facing Burpees
Note: The Back Squats must be pulled from the ground.
Post Time to Comments
6:30pm
Olympic lifting with Mary
Scaling:
Platinum: As written above.
Steel:
For Time:
8, 7, 6, 5, 4, 3, 2, 1
Back Squats (95/65)
1, 2, 3, 4, 5,6, 7, 8
Bar Facing Burpees
Brass:
For Time:
8, 7, 6, 5, 4, 3, 2, 1
Back Squats (75/55)
1, 2, 3, 4, 5,6, 7, 8
Bar Facing Burpees
Bronze:
For Time:
6, 5, 4, 3, 2, 1
Back Squats (55/35)
1, 2, 3, 4, 5, 6
Burpees
Scaling:
Platinum: As written above.
Steel:
For Time:
8, 7, 6, 5, 4, 3, 2, 1
Back Squats (95/65)
1, 2, 3, 4, 5,6, 7, 8
Bar Facing Burpees
Brass:
For Time:
8, 7, 6, 5, 4, 3, 2, 1
Back Squats (75/55)
1, 2, 3, 4, 5,6, 7, 8
Bar Facing Burpees
Bronze:
For Time:
6, 5, 4, 3, 2, 1
Back Squats (55/35)
1, 2, 3, 4, 5, 6
Burpees