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
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
Shoulder Press: 125 lbs. for 1 rep max.
Steel: 4 rounds plus 9. 500 m row at 1:48.