The 2017 CrossFit Open WOD is released tomorrow night. If you plan to attend this Saturday, and you are not on one of our Intramural Teams, you must let us know. If you are on a team, and won’t be attending this Saturday, we need to schedule a makeup with the coaches.
Today’s MetCon will test your ability to recover. After each round, you will take a 1 minute rest. This rest won’t be long, but use it to catch your breath and get ready to push 100% for the second and third rounds.
CrossFit Alloy WOD for 3/15/2017
Core:
4x 20 Sec L-Hang Hold
MetCon:
3 Rounds for Time:
50 Double Unders
25 Push Press (45/35)
30 Box Jumps (24/20)
25 Wall Balls (20/14)(10/9)
Rest 1 Min Between Rounds
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
35 Double Unders
15 Push Press (45/35)
20 Box Jumps (24/20)
15 Wall Balls (20/14)(10/9)
Rest 1 Min Between Rounds
Brass:
3 Rounds for Time:
90 Single Unders
15 Push Press (45/35)
20 Box Jumps (24/20)
15 Wall Balls (20/14)(10/8)
Rest 1 Min Between Rounds
Bronze:
3 Rounds for Time:
75 Single Unders
15 Push Press (45/35)
20 Box Jumps (20/short box)
15 Wall Balls (14/10)(9/8)
Rest 1 Min Between Rounds