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CrossFit WOD for 9/9/2013

By September 8, 20133 Comments

The CrossFit Alloy WOD for 9/9/2013:

Every Minute on the Minute for 15 Minutes:

5 Box Jumps (30/24)
5 Ring Dips

For those who attended the CFE on Saturday, this is the chance to apply what you learned.

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As Written above. Dips must be unassisted

    Steel:
    EMOM 15 Minutes:
    5 Box Jumps (30/24)
    3 Ring Dips (unassisted)

    Brass:
    EMOM 15 Minutes:
    5 Box Jumps (24/20)
    3 Ring Dips (assisted)

    Bronze:
    EMOM 15 Minutes:
    5 Box Jumps (24/20 or short box)
    3 Hand Release Pushups

  • Avatar JoeD says:

    Did Rx this morning. Ring dips felt good. First time doing that many box jumps at the 30″ height!

  • Avatar moneypenny says:

    Rx’d

    The ring dips started getting really tough by round 10.