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CrossFit WOD for 9/23/2013

By September 22, 20133 Comments

The CrossFit Alloy WOD for 9/23/2013:

As Many Rounds as Possible in 15 Minutes:

Road Sprint to Parking Garage
3 Rope Climbs

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Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    AMRAP 15 Min:
    Road Sprint to Parking Garage
    2 Rope Climbs

    Brass:
    AMRAP 15 Min:
    Road Sprint to Parking Garage
    6 Pullups/6 Knees to Elbow Combo (if you have to use a band for your pullups, do 6 pullups followed by 6 knees to elbows

    Bronze:
    AMRAP 15 Min:
    Road Sprint to Parking Garage
    6 Pullups, banded or kipped, or ring rows
    6 Lying Leg Lifts

  • Rafa says:

    Rx’d – 7 rounds plus the run.
    Hello Rope Burns..!

  • moneypenny says:

    6 rounds plus the run, Rx’d

    So many PR’s today…way to go Ann T and Jen on your back squats, pull-ups, and rope climbing