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Row, Thrusters, and more for 2/29/2016

By February 28, 20162 Comments

It is week two of the CrossFit Open.  Last week proved to be a rough one.  As you recover, get ready for this Friday.

It is the last day of February.  March starts tomorrow and so do our new 3 month goals.  Make sure you pick 2 goals and write them down in the gym.

The March 2016 Fundamentals Program starts today.  Make sure you introduce yourself to new people.

CrossFit Alloy WOD for 2/29/2016:

Stregnth:
Shoulder Press
1, 1, 1, 1, 1, 1, 1

MetCon:
AMRAP 10 Min:
Row 500m for time
then . . .
AMRAP
10 Thrusters (95/65)
20 Ski Jumpers

Post Weight and Rounds to Comments

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min:
    Row 500m for time
    then . . .
    AMRAP
    10 Thrusters (75/55)
    20 Ski Jumpers

    Brass:
    AMRAP 10 Min:
    Row 500m for time
    then . . .
    AMRAP
    10 Thrusters (75/55)
    15 Ski Jumpers

    Bronze:
    AMRAP 10 Min:
    Row 500m for time
    then . . .
    AMRAP
    10 Thrusters (55/35)
    15 Ski Jumpers

  • Avatar joed says:

    Shoulder Press: 125 lbs. for 1 rep max.

    Steel: 4 rounds plus 9. 500 m row at 1:48.