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Rowing and Thrusters for 9/24/2015

By September 23, 2015One Comment

This Sunday is the Meltdown at CrossFit Iron City.  Matt, Mel, Jen, and Brandon will be competing on two teams.  Sundays are a bit of an odd day for a competition, but we will be there.  Make sure you wear your blue and white and come cheer on our athletes.  Local competitions are always a great way to see the local CrossFit Community and see the large number of people increasing their work capacity around Pittsburgh.  It will start around 9am and go until 4:30 or 5pm.

CrossFit Alloy WOD for 9/24/2015:

Gymnastics Skill:

Handstand Pushups
2×5: Deficit
2×5: Level
2×10: Raised Target
Note:  Scaling will be available 

MetCon:
AMRAP 7 Min x2:
Row 1000m
Max Effort Thrusters (105/85)
Rest 3 Min

Post Thruster Rep for Each Round to Comments

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As Written above.

    Steel:
    AMRAP 7 Min x2:
    Row 1000m
    Max Effort Thrusters (95/65)
    Rest 3 Min

    Brass:
    AMRAP 7 Min x2:
    Row 750m
    Max Effort Thrusters (75/55)
    Rest 3 Min

    Bronze:
    AMRAP 7 Min x2:
    Row 500m
    Max Effort Thrusters (55/35)
    Rest 3 Min