The CrossFit WOD for 11/4/2013:
Strength
Push Press
5, 5, 5, 5
Post Weight to Comments
WOD: Â 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. Â 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.