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CrossFit WOD for 11/25/2013

By November 24, 20133 Comments

The CrossFit Alloy WOD for 11/25/2013:


Snatch Complex (High Hang Snatch + Hang Snatch)
3, 3, 3



As Many Rounds as Possible in 15 Min:

10 Back Squats (115/75)
1 Stair Climb
3 Muscle Ups

Post Rounds to Comments

You should be able to complete 7-9 rounds for this workout.  Pick a scaling that will allow you to move continuously.

Join the discussion 3 Comments

  • Crimlaw says:


    Skill: everyone is a platinum. The complex will be difficult, so make sure you are maintaining good form.


    Platinum: As written above.

    AMRAP 15 Min:
    7 Back Squats (115/75)
    1 Stair Climb
    2 Muscle Ups (may be on the bar)

    AMRAP 15 Min:
    7 Back Squats (95/65)
    1 Stair Climb
    2 Assisted Bar Muscle Ups or 6 Chest to Bar Pullups/Hand Release Pushups (Pullups may be banded)

    AMRAP 15 Min:
    7 Back Squats (75/55)
    1 Stair Climb
    6 Pullup/Pushups (pullups may be banded)

  • JoeD says:

    Snatch Complex: 75 lbs. Slowly grasping the proper form for this skill.

    Met Con WOD @ Steel: 8 rounds even with bar muscle-ups.

    Good to have you join us at 6 am, Rafa!

  • Jake says:

    85 lbs. for the Snatch Complex

    Steel: 8 rounds even doing muscle-ups

    Great intensity by everone this morning!