Latest WOD

Double Unders and Squats for 6/14/2016

AMRAPs are short for “As Many Rounds As Possible.”  Once we designate the movements, the athlete’s goal is to complete the movements as many times as possible in the designated amount of time.  AMRAPs can be as short as say 30 seconds, to as long as maybe 60 minutes.  Today’s AMRAP is a simple couplet:  two movements.  The double unders will get your heart pumping hard.  Then, pick up something heavy, put it on your back, and squat.  Pretty simple.  However, be ready to pace yourself.  Cycling through these movements for 10 minutes will get hard quickly.

CrossFit Alloy WOD for 6/14/2016:

Gymnastics Skill Work:
Inversion Practice

MetCon:
AMRAP 10 Minutes:
50 DU
10 Back Squats (135/95#)

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Minutes:
    40 DU
    10 Back Squats (115/75#)

    Brass:
    AMRAP 10 Minutes:
    35 Double Unders or 120 Single Unders
    10 Back Squats (95/65#)

    Bronze:
    AMRAP 10 Minutes:
    90 Single Unders
    10 Back Squats (75/55#)