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Max Effort Front Squats for 3/29/2016

This Sunday, Open Gym will be closed as we open Industrial Athletics to the CrossFit and Law Enforcement Community of Pittsburgh.  We will be hosting “Paul.”  This is a hero WOD for Paul Sciullo, a Pittsburgh Police officer killed on April 4, 2009.  He was a CrossFitter at CrossFit Pittsburgh.  After his death, CrossFit Pittsburgh created a hero WOD for him based on his badge number.  We will start at 9:30am on Sunday.  All are welcome.

CrossFit Alloy WOD for 3/29/2016:

Stength:
Front Squats
1, 1, 1, 1, 1

MetCon:
EMOM 15 Min:
Min 1: Row 15 Cals
Min 2: 40 Ski Jumpers
Min 3: 15 Toes to Bar

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Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above

    Steel:
    EMOM 15 Min:
    Min 1: Row 12/10 Cals
    Min 2: 30 Ski Jumpers
    Min 3: 10 Toes to Bar

    Brass:
    EMOM 15 Min:
    Min 1: Row 10/8 Cals
    Min 2: 30 Ski Jumpers
    Min 3: 10 Hanging Leg Raises

    Bronze:
    EMOM 15 Min:
    Min 1: Row 8/6 Cals
    Min 2: 20 Ski Jumpers
    Min 3: 10 Lying Leg Raises

  • joed says:

    1 Rep Front Squat: 225 lbs. PR (Thanks for pushing me, John! My previous one rep and 3 rep front squat was 185 lbs. Big jump for Joe D!)

    WOD: Platinum (all TTB done strict). Round 5 was tough.

  • dameka says:

    Nice PR JOE!!! That’s a beautiful thing.

    1 RM Front Squat – 152 (a big 2# PR!) I enjoyed lifting with Mel and Courtney and EVERYONE at the 4:30.

    WOD: Steel (8 TTB Round 5) otherwise … complete I liked this wod.