It has been a long weekend with Thankgiving last Thursday. It is time to get back into our workout routine as we move closer to December and the season of eating and drinking.
The December CrossFit Fundamentals Program will begin next Monday, December 5th. Be sure to tell your friend and family.
CrossFit Alloy WOD for 11/28/2016
Olympic Lifting Accessory Work:
15 Min to Find ME:
1 Power Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk
MetCon:
For Time:
Row 500m
then . . .
3 Rounds
5 Squat Clean Thrusters (115/75)
8 Lateral Burpees
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
then . . .
3 Rounds
5 Squat Clean Thrusters (95/65)
8 Lateral Burpees
Brass:
For Time:
Row 500m
then . . .
3 Rounds
5 Hang Power Clean to Thruster (95/65)
8 Lateral Burpees
Bronze:
For Time:
Row 500m
then . . .
3 Rounds
5 Hang Power Clean to Thruster (75-55/55-35)
8 Burpees
You’re a real deep thkerni. Thanks for sharing.