Today, we are doing the WOD with all of the initials. Just teasing. But, yes, the movements today have common abbreviations. Pick a scale that requires you to break up the pullups, but not more than 3 sets. Similarly, the knees to elbows should be in 3 or less sets per round. Make sure you are actually getting your knees to your elbows. The shoulder to overhead weight should not exceed more than 50-60% of the 1 rep max. The jump rope should be challenging, but should not cause you to grind to a halt.
CrossFit Alloy WOD for 4/19/2017:
Buy In:
3 Rounds For Quality:
10 Ring Rows
10 Beat Kips
5 Handstand Pushups
MetCon:
AMRAP 18 Min:
20 Pullups
15 KTE
12 STO (135/95)
50 Double Unders
Scaling:
Platinum: As written above.
Steel:
AMRAP 18 Min:
15 Pullups
10 KTE
8 STO (135/95)
35 Double Unders
Brass:
AMRAP 18 Min:
12 Pullup Negatives
8 Hanging Leg Raises
8 STO (115-95/75-65)
35 DU or 90 SU
Bronze:
AMRAP 18 Min:
12 Ring Rows
8 Lying Leg Raises
8 STO (75/55)
75 SU