It is the last day of November. It is also the last day to reach your 3 month goal. Did you achieve your goals? If so, let us know.
Today is also the first day of the December 2015 CrossFit Fundamentals Program. If you see someone new, make sure you introduce yourself.
CrossFit Alloy WOD for 11/30/2015:
Core:
Tabata:
Alternate
Mountain Climbers
Situps
MetCon:
For Time:
Row 500m
then . . .
6 Rounds
1 Stair Climb (25/15)
10 Burpees
Mobility:
Foam Roll:
Quads
IT Bands
Calves
Hamstrings
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
then . . .
6 Rounds
1 Stair Climb (15/10)
10 Burpees
Brass:
For Time:
Row 500m
then . . .
4 Rounds
1 Stair Climb (15/10)
10 Burpees
Bronze:
For Time:
Row 300m
then . . .
4 Rounds
1 Stair Climb (10/0)
8 Burpees
Platinum: 17:09 (burning forearms for last 2 rounds)