We start this week with a lift we saw last week, the 1 arm KB Snatch. Â Last week, we combined the KB snatch with rowing. Â This week, we are combining it with a burpee box jump and lengthening the work time. Â This WOD has more margin for rest, but try not to take advantage of it. Â Six minutes is going to run quickly.
CrossFit Alloy WOD for 11/7/2016:
Strength:
E2MOM 10 min:
Overhead Squats
3, 3, 3, 3, 3 (85%)
MetCon:
AMRAP 6 Min:
10 1 Arm KB Snatches (1.5/1)
5 Burpee Box Jumps (30/24)
Rest 2 Min
x2
Post Rounds for Each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 6 Min:
10 1 Arm KB Snatches (1.25/0.75)
5 Burpee Box Jumps (24/20)
Rest 2 Min
x2
Brass:
AMRAP 6 Min:
10 1 Arm KB Snatches (1/0.5)
5 Burpee Box Jumps (24/20)
Rest 2 Min
x2
Bronze:
AMRAP 6 Min:
10 1 Arm KB Snatches (0.75/0.5)
5 Burpee Box Jumps (20/short box)
Rest 2 Min
x2