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.
Post thoughts to 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.
Post thoughts to Comments
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
Did Rx this morning. Ring dips felt good. First time doing that many box jumps at the 30″ height!
Rx’d
The ring dips started getting really tough by round 10.