This is the first full week of December. That means it is the start of the new CrossFit Fundamentals Class. 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. It will start with a tabata squat. Tabatas are usually seen in the warmup or cashout, but today, we are using them for conditioning. 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!