We start this week with a lift we saw last week, the 1 arm KB Snatch. Last week, we combined the KB snatch with rowing. This week, we are combining it with a burpee box jump and lengthening the work time. This WOD has more margin for rest, but try not to take advantage of it. 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