We’ve got some big things coming up in the first quarter for 2017. Saturday the 28th of January is a local competition over in Ohio. We have 4 partnerships heading that way. If you want to see a good example of the local CrossFit community at large, mark your calendars. More details to come soon.
CrossFit Alloy WOD for 1/16/2017:
Olympic Lifting Accessory Work:
EMOM 8 Min:
2 Power Snatches (85%)
MetCon:
3 Rounds:
AMRAP in 4 Min:
4 Left Arm KB Snatches (1.5/1)
4 Right Arm KB Snatches
10 Toes to Bar
Rest 3 Min Between
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds:
AMRAP in 4 Min:
4 Left Arm KB Snatches (1.25/1)
4 Right Arm KB Snatches
8 Toes to Bar
Rest 3 Min Between
Brass:
3 Rounds:
AMRAP in 4 Min:
4 Left Arm KB Snatches (1/0.75)
4 Right Arm KB Snatches
8 Hanging Leg Raises
Rest 3 Min Between
Bronze:
3 Rounds:
AMRAP in 4 Min:
4 Left Arm KB Snatches (0.75/0.5)
4 Right Arm KB Snatches
6 Lying Leg Raises
Rest 3 Min Between