The workout for today starts with a heavy lift that is followed with a completely cardio metcon. For the max effort clean and jerk, get a good warm up and then start loading that bar to see if you can PR.
As we move into the metcon, you want to approach this workout as an all out effort. The Row will fatigue the entire body. However, you should be able to move straight into the thrusters and complete those reps in 1, maybe 2, rounds. The burpees should keep moving. Even if you slow down a little on the burpees, keep moving.
CrossFit Alloy WOD for 3/13/2017
Olympic Lifting Accessory Work:
15 Min to Find:
ME Clean and Jerk
MetCon:
For Time:
Row 50 Cals
50 Thrusters (45/35)
50 Burpees
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 40 Cals
40 Thrusters (45/35)
40 Burpees
Brass:
For Time:
Row 35 Cals
35 Thrusters (45/35)
35 Burpees
Bronze:
For Time:
Row 35 Cals
35 Thrusters (35/15)
35 Burpees
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