Don’t forget that we have changes in our schedule this week:
10/24 – Thanksgiving WOD at 10:00am
10/25 – Open Gym from 9am to noon
Today’s WOD is a take on Fran. Fran is a classic, and probably most well know, CrossFit WOD. Regular Fran is For Time: 21, 15, 9 Thrusters and Pullups. It is FAST. A good Fran time is under 5 minutes. We will see if today is that quick. This WOD should be 100%. If you have any energy after, you didn’t go 100%.
The extra work today is to test our 500m Rowing Time. Did you achieve November’s Challenge?
CrossFit Alloy WOD for 11/22/2016:
November’s Challenge:
Row 500m For Time
MetCon:
“Freestyle Fran”
For Time:
45 Thrusters (95/65)
45 Pullups
Scaling:
Platinum: As written above.
Steel:
For Time:
36 Thrusters (95/65)
36 Pullups
Brass:
For Time:
36 Thrusters (75/55)
36 Banded Pullups
Bronze:
For Time:
36 Thrusters (55/45)
36 Ring Rows