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CrossFit WOD for 6/9/2015

We continue our strength programming for the month of June.  This week, we start with back squats.  We hope you recorded your weight from last week.  This week, try to add weight for our sets of 5.

CrossFit Alloy WOD for 6/9/2015:

Strength:
Back Squat
5, 5, 5, 5, 5

MetCon:
As Many Rounds as Possible in 20 Minutes:
Run 500m
12 Muscle Ups

Post Weight and Rounds to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 20 Minutes:
    Run 500m
    6 Muscle Ups (may be on the bar)
    Or
    15 Pullups (unassisted)
    15 Ring Dips (unassisted)

    Brass:
    As Many Rounds as Possible in 20 Minutes:
    Run 500m
    15 Pullups (may be assisted)
    15 hand release pullups (may be from knees)

    Bronze:
    As Many Rounds as Possible in 20 Minutes:
    Road Sprint
    8 Pullups
    8 Pushups (may be from knees)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    As Many Rounds as Possible in 20 Minutes:
    Run 500m
    6 Muscle Ups (may be on the bar)
    Or
    15 Pullups (unassisted)
    15 Ring Dips (unassisted)

    Brass:
    As Many Rounds as Possible in 20 Minutes:
    Run 500m
    15 Pullups (may be assisted)
    15 hand release pullups (may be from knees)

    Bronze:
    As Many Rounds as Possible in 20 Minutes:
    Road Sprint
    8 Pullups
    8 Pushups (may be from knees)