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CrossFit WOD for 5/28/2015

Don’t forget, the team competition in Uniontown, PA is this weekend.  We will have a team from Industrial Athletics attending.  Also, all Saturday classes will be cancelled.

CrossFit Alloy WOD for 5/28/2015:

Core:
3 Rounds:
10 GHD Situps (beginners to parallel)
15 Lying Leg Raises

MetCon:
2 Rounds for Time:
Run 500m
20 Strict Handstand Pushups (25/level)
30 Pistols

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Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    2 Rounds for Time:
    Run 500m
    15 Strict Handstand Pushups (level/Ab Mat)
    24 Pistols

    Brass:
    2 Rounds for Time:
    Run 500m
    15 Strict Handstand Pushups (Raised Target)
    24 Pistol Progressions

    Bronze:
    2 Rounds for Time:
    Run Road Sprint
    12 Piked Handstand Pushups
    20 Walking Lunge Steps

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    2 Rounds for Time:
    Run 500m
    15 Strict Handstand Pushups (level/Ab Mat)
    24 Pistols

    Brass:
    2 Rounds for Time:
    Run 500m
    15 Strict Handstand Pushups (Raised Target)
    24 Pistol Progressions

    Bronze:
    2 Rounds for Time:
    Run Road Sprint
    12 Piked Handstand Pushups
    20 Walking Lunge Steps