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Rowing and Box Jumps for 3/3/2017

Don’t forget, our going away party for John Hassler is tomorrow night at 6:30pm at the Smallman Galley.

Did you see the Open WOD announced last night?  Oh Boy!  We can’t wait for tomorrow morning.  If you are coming, and not signed up for the team competition, be sure to let us know now.

CrossFit Alloy WOD for 3/3/2017:

Olympic Lifting Accessory Work:
EMOM 8 Min:
1 High Hang Power Clean (75% Hang Power Clean)
1 Hang Power Clean
1 Power Clean

EMOM 12 Min:
Min 1: 15/12 Cal Row
Min 2: 10 BJ (24/20)

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club

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  • Scaling:

    Platinum: As written above. Must jump up on Box Jumps

    EMOM 12 Min:
    Min 1: 12/10 Cal Row
    Min 2: 10 BJ (24/20)

    EMOM 12 Min:
    Min 1: 10/8 Cal Row
    Min 2: 8 BJ (24/20)

    EMOM 12 Min:
    Min 1: 8/6 Cal Row
    Min 2: 7 BJ (20/short box)