The 2017 CrossFit Open starts in 1 week. Are you ready? Are you participating in our intramural team competition? Have you made contact with your other team members? We hope you guys have some great team names.
Today is also an optional Open Gym. We will be running regular classes. But, if you have something specific you want to work on, you are welcome to do so.
CrossFit Alloy WOD for 2/16/2017:
Strength:
E2MOM 10 Min:
Overhead Squats
5, 5, 5, 5, 5 (80%)
MetCon:
3 Rounds for Reps
1 Min Row (meters)
Rest 30 Sec
1 Min OHS (75/55)
Rest 30 Sec
1 Min SDHP (75/55)
Rest 30 Sec
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
1 Min Row (meters)
Rest 30 Sec
1 Min OHS (55/35)
Rest 30 Sec
1 Min SDHP (55/35)
Rest 30 Sec
Brass:
3 Rounds for Reps
1 Min Row (meters)
Rest 30 Sec
1 Min Front Squats (55/35)
Rest 30 Sec
1 Min SDHP (55/35)
Rest 30 Sec