We return to our regular schedule today. As we close down 2016, we are preparing to retest our max lifts in January. Last week, we took a little break from heavy lifting. This week, we are going to throw in some heavy lifts that we don’t usually see until the summer months.
CrossFit Alloy WOD for 12/17/2016:
Strength:
15 Min to Find:
6 Step Overhead Walking Lunges
MetCon:
For Time:
Row 1000m
then . . .
21, 15, 9
Back Squats (115/75)
KB Swings (1.5/1)
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
then . . .
21, 15, 9
Back Squats (95/65)
KB Swings (1.25/0.75)
Brass;
For Time:
Row 1000m
then . . .
21, 15, 9
Back Squats (75/55)
KB Swings (1/0.75)
Bronze:
For Time:
Row 750m
then . . .
21, 15, 9
Back Squats (55/35)
KB Swings (0.75/0.5)