Workout 15.3 of the 2015 Reebok CrossFit Games Open will be released tonight at 8:00pm EST. Make sure you tune in to the Game Site for the live announcement. The Open workout will be the workout of the day tomorrow. Every one who attends classes at Industrial Athletics during the Open performs the Open workout. For those competing in the Open, you may choose to rest today or perform the WOD at an easier scale.
CrossFIt Alloy WOD for 3/12/2015:
Strength:
Hang Squat Snatches
4, 4, 4, 4
MetCon:
Every Minute on the Minute for 15 Minutes:
5 Wall Balls (20/14)(10’/9′)
3 Muscle Ups
Minute 16 = Max Effort empty bar thrusters in 1 minute
Post Weight and Thruster Reps to Comments
10:00am – Road Warrior Boot Camp with Vanessa
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
5 Wall Balls (20/14)(10’/9′)
2 Bar Muscle Ups
Minute 16 = Max Effort empty bar thrusters in 1 minute
Brass:
Every Minute on the Minute for 15 Minutes:
5 Wall Balls (20/14)(10’/8′)
6 Pullups (may be banded) and 6 Pushups (may be on knees)
Minute 16 = Max Effort empty bar thrusters in 1 minute
Bronze:
Every Minute on the Minute for 15 Minutes:
5 Wall Balls (14/10)(9’/8′)
4 Ring Rows and 4 Pushups (may be on knees/ab mat)
Minute 16 = Max Effort empty bar thrusters in 1 minute
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
5 Wall Balls (20/14)(10’/9′)
2 Bar Muscle Ups
Minute 16 = Max Effort empty bar thrusters in 1 minute
Brass:
Every Minute on the Minute for 15 Minutes:
5 Wall Balls (20/14)(10’/8′)
6 Pullups (may be banded) and 6 Pushups (may be on knees)
Minute 16 = Max Effort empty bar thrusters in 1 minute
Bronze:
Every Minute on the Minute for 15 Minutes:
5 Wall Balls (14/10)(9’/8′)
4 Ring Rows and 4 Pushups (may be on knees/ab mat)
Minute 16 = Max Effort empty bar thrusters in 1 minute