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Row, Swings, and Box Jumps for 12/8/2015

By December 7, 20152 Comments

The weather getting colder.  Don’t forget to dress in layers.  Speaking of layers, the hoodies have arrived.  We are a couple short, but hope everything will come in soon.  Make sure you see a coach to grab your order.

CrossFit Alloy WOD for 12/8/2015:

Core:
Tabata Situps

MetCon:
For Time:
Row 500m
then . . .
5 Rounds
20 KB Swings (1.5/1)
10 Box Jumps (24/20)
Rest 2 Min
Row 500m

Mobility:
Banded Lunge Stretch
Banded Hamstring Stretch
Banded Calf Stretch

Post Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 500m
    then . . .
    5 Rounds
    20 KB Swings (1/0.5)
    10 Box Jumps (24/20)
    Rest 2 Min
    Row 500m

    Brass:
    For Time:
    Row 500m
    then . . .
    5 Rounds
    15 KB Swings (1/0.5)
    7 Box Jumps (24/20)
    Rest 2 Min
    Row 500m

    Bronze:
    For Time:
    Row 300m
    then . . .
    5 Rounds
    10 KB Swings (0.75/0.5)
    5 Box Jumps (20/Short Box)
    Rest 2 Min
    Row 300m

  • Joe DiMenno says:

    Platinum: 15:48. 500m times: 1:49 and 1:52.

    Thanks for pushing me this morning Andrew!