The CrossFit Open format will be a little different this week. Â In years past, we have been successful running the Open WOD on Fridays. Â However, with more participants than ever, we need to adjust to accommodate schedules. Â As such, we will still program the Open WOD this Friday. Â However, we will be converting Saturday classes into an Open Gym from 9am to noon. Â It will be run just like a Sunday Open Gym. Â Member may come do what they want. Â They can perform the Open WOD, work on skills, lift heavy things, or do MetCons.
CrossFit Alloy WOD for 3/8/2016:
Core:
Tabata Superman Holds
MetCon:
4 Rounds for Time:
20 Overhead Squats (115/75)
20 Box Jumps (30/24)
Mobility:
IT Band Stretch on the Box
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Scaling:
Platinum: As written above.
Steel:
MetCon:
4 Rounds for Time:
20 Overhead Squats (95/65)
20 Box Jumps (30/24)
Brass:
MetCon:
4 Rounds for Time:
20 Overhead Squats (75/55)
20 Box Jumps (24/20)
Bronze:
MetCon:
4 Rounds for Time:
15 Overhead Squats (55/35)
15 Box Jumps (20/short box)