It is finally Friday. Â Don’t forget that we have the Cold Weather Wellness Seminar tomorrow. Â We will be closed for CrossFit, but open for getting ready for the winter. Â 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. Â 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
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)