Tired of rowing for calories? Yeah, we are too. So, let’s row for meters. 1000m is a good distance for a CrossFitter. A good time of 3.5 – 4.5 minutes should be maintained on this rower, if possible. Athletes will then complete 4 rounds of front squats, pushups, and double unders. Make sure yo keep something in the gas tank after that row. Pick a scale that will keep you moving at a high pace. If you know your pushups will become a struggle, be sure to scale down.
CrossFit Alloy WOD for 4/12/2017:
MetCon:
For Time:
Row 1000m
then . . .
4 Rounds
15 SDHP (95/65)
15 Pushups
30 DUs
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
then . . .
4 Rounds
10 SDHP (95/65)
10 Pushups
20 DUs
Brass:
For Time:
Row 1000m
then . . .
4 Rounds
10 SDHP (75/55)
10 Pushups (may use box)
20 DU’s or 60 SU’s
Bronze:
For Time:
Row 750m
then . . .
4 Rounds
10 SDHP (55/35)
8 Pushups (May use box)
50 SU’s