The CrossFit WOD for 11/4/2013:
Strength
Push Press
5, 5, 5, 5
Post Weight to Comments
WOD: MetCon
As Many Reps as Possible in 12 Minutes:
Max Rep Double Unders in 3 Minutes
Max Rep Row (Meters) in 3 Minutes
Max Rep Burpees in 3 Minutes
Max Rep Jump over the Box in 3 Minutes
Post Total Reps Completed in the full 12 Minute Period to Comments
The MetCon today is all about being consistent across multiple metabolic movements. Pay attention to how one metabolic movement affects the next.
Scaling:
Platinum: Everyone is a Platinum for these WODs. Push heavy weight on the push press. Keep up the intensity on the metcon to get as many reps as possible.