Tomorrow is Thanksgiving and we can’t wait to eat. But, first, come to the 10am group WOD. It will be a partner or team WOD, depending on attendance. Make sure you sign up on the white board in the main office if you plan to attend.
CrossFit Alloy WOD for 11/23/2016:
Gymnastics Skill Work:
EMOM 10 Min:
10 Toes to Bar
MetCon:
AMRAP 12 Min:
10 Handstand Pushups
5 Power Cleans (185/125)
30 Double Unders
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
7 Handstand Pushups (ab mat)
5 Power Cleans (155/105)
20 Double Unders
Brass:
AMRAP 12 Min:
7 Piked Handstand Pushups
5 Power Cleans (135-115/95-75)
20 Double Unders or 60 Single Unders
Bronze:
AMRAP 12 Min:
7 Hard Pushups
5 Power Cleans (95-75/65-55)
50 Single Unders