Don’t forget, we will be closed this Saturday for the 2016 Winter Chiller. The Competition will be at CrossFit Intense in Fairmont, WV. It will last all morning and into the first part of the afternoon. We have 6 athletes participating this year: Mel, Matt, Mitch, Brandon, Courtney, and G-Force. Some are competing for the first time. If you are able to make the trip, talk with others at the gym to coordinate carpools. Don’t forget your blue and white.
CrossFit Alloy WOD for 2/4/2016:
Core:
Alt Tabata Side Plank
MetCon:
AMRAP 12 Min:
Row 2000m
then . . .
Max Effort Front Squats in Remaining Time (115/75)
Mobility:
Foam Roll:
Quads
IT Bands
Hammies
Low Back
Post Front Squat Reps to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
Row 2000m
then . . .
Max Effort Front Squats in Remaining Time (95/65)
Brass:
AMRAP 12 Min:
Row 2000m
then . . .
Max Effort Front Squats in Remaining Time (75/55)
Bronze:
AMRAP 12 Min:
Row 1500m
then . . .
Max Effort Front Squats in Remaining Time (55/35)
Anyone car pooling to CrossFit Intense?