As we said on Monday, we are in the final 3 weeks of our full strength cycle. We started this week with Deadlifts. Today, we will be doing overhead squats.
Tomorrow is the self-defense seminar, we can’t wait. All CrossFit classes will be canceled.
Saturday, February 27th is the Industrial Athletics cooking class at Gaynor’s School or Cooking. Make sure you sign up.
CrossFit Alloy WOD for 1/22/2016:
Strength:
E2MOM 10 Min:
Overhead Squats
5, 5, 5, 5, 5 (80%)
MetCon:
AMRAP 12 Min:
1 Stair Climb
10 Burpees
30 Double Unders
Post Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
1 Stair Climb
8 Burpees
20 Double Unders
Brass:
AMRAP 12 Min:
1 Stair Climb
8 Burpees
60 Single Unders
Bronze:
AMRAP 12 Min:
1 Stair Climb
6 Burpees
50 Single Unders
Great work out 06:15
Brass – 6 and the steps
And of course pull-ups w/ Carrie after.