Don’t forget that we will be open this Saturday for our special WOD only. Â It will start at 9:30am. Â It will be a team WOD with a twists.
For today, we are combining KB Swings with muscle ups. Â Two pulling movements, you will have to conserve energy during your swings if you want to do well on the muscle ups. Â Those who are new to muscle ups may find them incredibly difficult after completing the 10 swings.
CrossFit Alloy WOD for 4/6/2017:
MetCon:
5 Rounds for Time:
10 KB Swings (1.5/1)
3 Muscle Ups
Cashout:
Alternating Tabata:
Lying Hollow and Arch
Scaling:
Platinum: As written above. Muscle Ups are on the Rings
Steel:
5 Rounds for Time:
10 KB Swings (1.25/0.75)
3 Muscle Ups (may be rings or bar)
Brass:
5 Rounds for Time:
10 KB Swings (1.25/0.75)
9 Chest to Bar Pullups (May be banded)
Bronze:
5 Rounds for Time:
10 KB Swings (1.0/0.5)
9 Jumping CTB Pullups