Don’t forget that we have our Christmas WOD and cookie exchange this weekend. Â On Saturday, we will kick it off with the 12 days of Christmas WOD at 11am. Â We will follow the WOD with cookies. Â 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)