It is the last day of November. Â It is also the last day to reach your 3 month goal. Â Did you achieve your goals? Â If so, let us know.
Today is also the first day of the December 2015 CrossFit Fundamentals Program. Â 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)