Can anyone move after yesterday’s Hero WOD?
Today’s WOD is an example of something short and sweet, but hard at the same time. Your score will be the number of 1 arm kettlebell swings you get in total after completing 3 rounds of the workout. So, you can’t take too long on the rower. 3 Minutes is going to go back quickly.
CrossFit Alloy WOD for 11/3/2016:
Strength:
E2MOM 10 Min:
Push Press
3, 3, 3, 3, 3 (85%)
MetCon:
AMRAP 3 Min:
Row 15 Cals
ME 1 Arm KB Snatches (1.5/1)
Rest 3 Min
Repeat 3 Times
Scaling:
Platinum: As written above.
Steel:
AMRAP 3 Min:
Row 15 Cals
ME 1 Arm KB Snatches (1.25/0.75)
Rest 3 Min
Repeat 3 Times
Brass:
AMRAP 3 Min:
Row 15 Cals
ME 1 Arm KB Snatches (0.75/0.5)
Rest 3 Min
Repeat 3 Times