The WOD’s earlier this week have been relatively short compared to today’s. Today is a 20 minute AMRAP of Pullups, Burpees, and Box Jumps. You will start each round using your upper body to pull yourself above a pull-up bar. Next, you will use your entire body to perform a Burpee. Finally, you will use your lower body to jump (or step) onto a box. While there are no weights in this WOD, because it uses your entire body over a 20 minute period, some will find this WOD extremely taxing.
CrossFit Alloy WOD for 1/14/2016:
MetCon:
AMRAP 20 Min:
10 Pullups
10 Burpees
10 Box Jumps (24/20)
Mobility:
Foam Roll:
Lats
Upper Back
Lower Back
Butt
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
7 Pullups
7 Burpees
7 Box Jumps (24/20)
Brass:
AMRAP 20 Min:
7 Pullups (may be banded)
7 Burpees
7 Box Jumps (24/20)
Bronze:
AMRAP 20 Min:
5 Jumping Pullups
5 Burpees
5 Box Jumps (20/short box)
Platinum: 9 rounds plus 16. (100 pull-ups, 96 burpees and 90 box jumps)