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CrossFit WOD for 9/3/2013

By September 2, 20136 Comments

The CrossFit Alloy WOD for 9/3/2013:

As Many Rounds as Possible in 15 Minutes:

40 Double Unders
30 Situps
20 Back Squats (115/75)

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Join the discussion 6 Comments

  • Avatar Crimlaw says:

    Scaling:
    Note: Situps must be with an abmat.
    Note: All Back Squats must be pulled from the ground

    Platinum: As written above.

    Steel:
    AMRAP 15 Minutes:
    30 Double Unders
    25 Situps
    15 Back Squats (115/75)

    Brass:
    AMRAP 15 Min:
    25 Double Unders or 25 Tuck Jumps
    20 Situps
    15 Back Squats (95/65)

    Bronze:
    AMRAP 15 Min:
    25 Double Unders or 25 Tuck Jumps
    20 Situps
    15 Back Squats (75/55)

  • Avatar JoeD says:

    Steel: 4 rounds plus 40.

    Record setting day for Joe D with regard to Double-Unders! Never did so many unbroken as I did today. Might finally be over-coming that hurdle!

  • Avatar DianeD says:

    I did “Tin” – 75 single-unders and 35 lb back squats.
    4 rounds + singles + situps +8 BS

    The weight wasn’t heavy but two weeks ago when I back squatted I had shooting pain in my foot and had to go home. So this was an improvement!

    And Joe, your DUs looked great!

  • Avatar Crimlaw says:

    5 Rounds of Platinum.

  • Avatar moneypenny says:

    4 rounds + DUs + 27 sit ups
    Rx’d

  • Avatar TheDude says:

    3 rounds + 50 @ Steel