Don’t forget that we have our Christmas WOD and cookie exchange this weekend. On Saturday, we will kick it off with the 12 days of Christmas WOD at 11am. We will follow the WOD with cookies. Your admission to the WOD is cookies.
CrossFit Alloy WOD for 12/6/2016:
Olympic Lifting Accessory Work:
Every 90 Sec x 15:
1-5: 3 Hang Squat Cleans (75%)
6-10: 2 Hang Squat Cleans (85%)
11-15: 1 Hang Squat Cleans (90%)
MetCon:
AMRAP 8 Min:
10 Jump Over Boxes (24/20)
10 STO (155/105)
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 8 Min:
10 Jump Over Boxes (24/20)
10 STO (135/95)
Brass:
AMRAP 8 Min:
10 Jump Over Boxes (24/20)
10 STO (115-95/75-55)
Bronze:
AMRAP 8 Min:
10 Jump Over Boxes (20/short box)
10 STO (95-75/65-55)