This is the first full week of December. Â That means it is the start of the new CrossFit Fundamentals Class. Â If you see a new face, be sure you welcome them to the IA family.
Today’s WOD is a different format than most of our WODs. Â It will start with a tabata squat. Â Tabatas are usually seen in the warmup or cashout, but today, we are using them for conditioning. Â Don’t slack off on these squats, they will factor into your overall score.
CrossFit Alloy WOD for 12/5/2016:
Stregnth:
E2MOM 10 Min:
Front Squats
1, 1, 1, 1, 1 (90%)
MetCon:
Tabata Squat (75/55)
then . . .
4 Min of Max Effort Muscle Ups
Score = Lowerst number of reps during the Tabata x MU Reps
Post Score to Comments
Scaling:
Platinum: As written above.
Steel:
Tabata Squat (75/55)
then . . .
Max Effort Chest to Bar Pullups
Brass:
MetCon:
Tabata Squat (55/35)
then . . .
Max Effort Pullups (may be banded)
Bronze:
MetCon:
Tabata Squat (55/35)
then . . .
Max Effort Ring Rows
A simple and inglneitelt point, well made. Thanks!