Don’t forget that we will be open this Saturday for our special WOD only. It will start at 9:30am. It will be a team WOD with a twists.
For today, we are combining KB Swings with muscle ups. Two pulling movements, you will have to conserve energy during your swings if you want to do well on the muscle ups. 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