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Rowing, OHS, and DU for 10/12/2015

The Halloween Party is just under 2 weeks away.  Make sure you are making some creative costumes.  Everyone in attendance will also have a chance to win a foam roller.  The more you attend classes in October, the more chances you earn to win one of the rollers.   The party will start at 7pm.  Food will be provided, but feel free to bring drinks.  As always, friends and family are invited.

CrossFit Alloy WOD for 10/12/2015:

Olympic Lifting Accessory Work:
work up to a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
*do not exceed 75% of your 1 rep Push Jerk 

MetCon:
For Time:
Row 500m
Rest 2 Min
21, 15, 9
Overhead Squats (95/65)
45, 30, 18
Double Unders
Rest 2 Minutes
Row 500m

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 500m
    Rest 2 Min
    21, 15, 9
    Overhead Squats (75/55)
    30, 20, 10
    Double Unders
    Rest 2 Minutes
    Row 500m

    Brass:
    For Time:
    Row 500m
    Rest 2 Min
    15, 12, 9
    Overhead Squats (75/55)
    60, 40, 20
    Single Unders
    Rest 2 Minutes
    Row 500m

    Bronze:
    For Time:
    Row 300m
    Rest 2 Min
    15, 12, 9
    Overhead Squats (55/35)
    30, 24, 18
    Single Unders
    Rest 2 Minutes
    Row 300m