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Rowing and Front Squats for 2/4/2016

By February 3, 20162 Comments

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

Join the discussion 2 Comments

  • Crimlaw says:

    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)

  • Louis Reash says:

    Anyone car pooling to CrossFit Intense?