Don’t forget that tomorrow starts our change in schedule. Â There will be no evening classes tomorrow (Thursday). Â We will be closed on Friday. Â Normal schedule on Saturday.
CrossFit Alloy WOD for 12/23/2015:
MetCon:
For Time:
15 Squat Cleans (155/105)
30 Toes to Bar
30 Box Jumps (24/20)
15 Muscle Ups
30 STO (115/75)
30 Double Unders
15 Thursters (135/95)
30 Pullups
30 Burpees
30 OH Walking Unders (45/25)
Post Time To Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
10 Squat Cleans (155/105)
20 Toes to Bar
20 Box Jumps (24/20)
10 Muscle Ups (may be banded Bar)
20 STO (115/75)
20 Double Unders
10 Thursters (135/95)
20 Pullups
20 Burpees
20 OH Walking Unders (45/25)
Brass:
For Time:
10 Squat Cleans (135-115/95-75)
20 Toes to Bar or Hanging Leg Lifts
20 Box Jumps (24/20)
10 CTB Pullups (may be banded)
20 STO (75/55)
20 Double Unders or 60 Single Unders
10 Thursters (95/65)
20 Pullups (may be banded)
20 Burpees
20 OH Walking Unders (25/15)
Bronze:
For Time:
10 Squat Cleans (75/55)
20 Situps
20 Box Jumps (20/Short Box)
10 Jumping Pullups
20 STO (55/35)
60 Single Unders
10 Thursters (45/35)
20 Jumping Pullups
20 Burpees
20 Walking Unders