Tonight is the release of the CrossFit Open WOD 16.4. Â This is week 4 of 5. Â We are almost through this year’s Open and it has been a whirl ride. Â If the past weeks of programming have told us anything, it is that we should expect wall balls, rowing, or maybe clean and jerks in this week’s Open WOD. For those recording scores, be sure you come move today, but make it an active rest so that you are ready for tomorrow.
As a reminder, we will continue to have Open Gyms on Saturday mornings. Â This week, we will have Open Gym from 9-11am to do the Open WOD. Â At 11am, we will have a special WOD followed by a cookout as we celebrate Industrial Athletics’ re-opening in our great new location. Â It is Pot-luck style, so make sure you sign up in the Office.
CrossFit Alloy WOD for 3/17/2016
Strength:
Push Press
5, 5, 5, 5, 5
MetCon:
For Time:
Row 1000m
then
30 Clean and Jerks (135/95)
Post Weight and Time to Comments
Scaling:
Platinum: As written above
Steel:
For Time:
Row 1000m
then
30 Clean and Jerks (115/75)
Brass:
For Time:
Row 1000m
then
30 Clean and Jerks (95/65)
Bronze:
For Time:
Row 750m
then
20 Clean and Jerks (75/55)