The CrossFit Alloy WOD for 9/25/2013:
For Time:
Run 1000m
Then . . .
Max Effort Clean and Jerk
1, 1, 1, 1, 1
Post Time for Run and Max Weight to Comments
The CrossFit Alloy WOD for 9/25/2013:
For Time:
Run 1000m
Then . . .
Max Effort Clean and Jerk
1, 1, 1, 1, 1
Post Time for Run and Max Weight to Comments
Scaling:
Everyone is Platinum for this WOD. Make sure you put forth a full effort on the run. The purpose is defeated if you slack on the run for fear of effecting your heavy lift. Run as hard as possible, then lift as heavy as possible while maintaining good form.
4:20 for the run
185lbs for the Clean and Jerk
137 reps on the cashout
3:38 on the run
175 for the C&J
300 singles on the cash out (still can do DUs)
4:08 on the run
133 C&J
224 DUs
Way to go Michelle on PRing your C&J at 103!!!