Workout 15.3 of the 2015 Reebok CrossFit Games Open will be released tonight at 8:00pm EST. Â Make sure you tune in to the Game Site for the live announcement. Â The Open workout will be the workout of the day tomorrow. Â Every one who attends classes at Industrial Athletics during the Open performs the Open workout. Â 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