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MUs, Pushups, and Squats for 12/16/2016

By December 15, 2016One Comment

Consider today to be a nasty version of Cindy.  The CrossFit Benchmark WOD “Cindy” is an AMRAP 20 min:  5 pullups, 10 pushups, and 15 squats.  Last week, we programmed a Hero WOD that was part Cindy and part Fran.  This week, we will use the format again, but we are going to increase the difficulty.  By increasing the difficulty of the movements, we will likely see people slow down and rounds will reduce.  Try to avoid that trend and push through the WOD.

CrossFit Alloy WOD for 12/16/2016:

E2MOM 10 Min:
1, 1, 1, 1, 1 (90%)

AMRAP 15 Min:
5 Bar MU
10 Chest Slapping Pushups
15 Squats

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club

Join the discussion One Comment

  • Scaling:

    Platinum: As written above.

    AMRAP 15 Min:
    3 Bar Muscle Ups
    6 Chest Slapping Pushups
    9 Squats

    AMRAP 15 Min:
    3 Chest to Bar Pullups (may be banded)
    6 Hand Release Pushups (may use box)
    9 Squats

    AMRAP 15 Min:
    3 Jumping Pullup Negatives
    6 Pushups (may use box)
    9 Squats