Have you established your 500m row time for this month’s challenge? Be sure to attend the rowing CFE this Saturday at 11am.
We are introducing a new movement today for our core work. Â Actually, it is a movement we have been doing for a while, we just never called then a call name like Dragon Flags. Â Think of Lying Leg Raises, but you reach your toes as high on the pullup rig as you can.
CrossFit Alloy WOD for 11/11/2016:
Core:
Tabata Dragon Flags
MetCon:
Partner WOD:
10 Rounds for Time:
7 SDHPs (95/65)
7 Front Squats
7 STO
Post Rounds to Comments
6:30pm – Olympic Lifting with the Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
10 Rounds for Time:
7 SDHPs (75/55)
7 Front Squats
7 STO
Brass:
10 Rounds for Time:
7 SDHPs (55/35)
7 Front Squats
7 STO