Did everyone survive yesterday’s WOD? We are going to change directions today. This WOD won’t be quite so high cardio. It is more of a grinder. It is only 3 rounds, but 1 round is a bruiser. You have to struggle to hang on to the pullups bar through your Knees to Elbows. Then, pick up a relatively heavy barbell for a complex snatch. And just when you are drained from 2 rounds of Knees to Elbows and that heavy barbell, hit the ground for some burpees. Times 3!
CrossFit Alloy WOD for 10/16/2016:
Strength:
E2MOM 10 Min:
Shoulder Press
3, 3, 3, 3, 3 (85%)
MetCon:
3 Rounds for Time:
10 Knees to Elbows
10 Snatches (155/105)
10 Knees to Elbows
10 Burpees
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Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 Knees to Elbows
10 Snatches (135-115/95-75)
10 Knees to Elbows
10 Burpees
Brass:
3 Rounds for Time:
10 Hanging Leg Raises
10 HP Snatches (95/65)
10 Hanging Leg Raises
10 Burpees
Bronze:
3 Rounds for Time:
7 Lying Leg Raises
7 HP Snatches (75-55/55-35)
7 Lying Leg Raises
7 Burpees