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CrossFit WOD for 7/2/2015

As a reminder, we will have a 9am and 4:30pm class for tomorrow (Friday).  We will be closed on Saturday.

We are one month away from the next local CrossFit Competition.  On August 1st, CrossFit Athletics will be hosting the annual Summer Showdown.  This year’s competition is a co-ed partnership competition.  Industrial Athletics is sending 5 teams.  Make sure you mark your calendars.

CrossFit Alloy WOD for 7/2/2015:

Strength:
Squat Snatch
1, 1, 1, 1, 1, 1, 1

MetCon:
For Time:
Row 500m
then . . .
15, 12, 9
Thrusters (95/65)
Bar Facing Burpees
Rest 3 Minutes
Row 500m

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 500m
    then . . .
    12, 9, 6
    Thrusters (95/65)
    Bar Facing Burpees
    Rest 3 Minutes
    Row 500m

    Brass:
    For Time:
    Row 500m
    then . . .
    12, 9, 6
    Thrusters (75/55)
    Bar Facing Burpees
    Rest 3 Minutes
    Row 500m

    Brass:
    For Time:
    Row 300m
    then . . .
    12, 9, 6
    Thrusters (75/55)
    Bar Facing Burpees
    Rest 3 Minutes
    Row 300m

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 500m
    then . . .
    12, 9, 6
    Thrusters (95/65)
    Bar Facing Burpees
    Rest 3 Minutes
    Row 500m

    Brass:
    For Time:
    Row 500m
    then . . .
    12, 9, 6
    Thrusters (75/55)
    Bar Facing Burpees
    Rest 3 Minutes
    Row 500m

    Brass:
    For Time:
    Row 300m
    then . . .
    12, 9, 6
    Thrusters (75/55)
    Bar Facing Burpees
    Rest 3 Minutes
    Row 300m