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Double Unders Practice for 11/20/2015

It is finally Friday.  Don’t forget that we have the Cold Weather Wellness Seminar tomorrow.  We will be closed for CrossFit, but open for getting ready for the winter.  You don’t want to miss it.

Before we start Toes to Bar practice next week, we will do a little double under work today.  For those with a 3 month goal involving Double Unders, this will be great work.

CrossFit Alloy WOD for 11/20/2015:

Gymnastics Skill Work:
Tabata Double Unders

MetCon:
3 Rounds for Time:
10 Handstand Pushups (level)
15 Pullups
10 Overhead Squats (115/75)

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6:30pm – Olympic Lifting with Greene Barbell Club

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    10 Handstand Pushups (Raised Target)
    10 Pullups
    10 Overhead Squats (95/65)

    Brass:
    3 Rounds for Time:
    7 Piked Handstand Pushups
    7 Pullups (banded)
    7 Overhead Squats (75/55)

    Bronze:
    3 Rounds for Time:
    7 Shoulder Press (35/25)
    7 Ring Rows
    7 Front Squats (75-55/55-35)