Don’t forget that tomorrow night we will be adding an Olympic Lifting Class to Wednesday nights in lieu of our 6:30pm CrossFit Class. Olympic Lifting Class is open to all members who buy a regular monthly membership (punch cards are excluded).
Also, this Saturday is our CFE on Deadlifts. The monthly challenge is to add 5 lbs to your deadlift by the end of the month. Don’t miss a chance to learn about the proper position to be safe while you pull heavy weight.
CrossFit Alloy WOD for 1/10/2017:
Core:
Partner TTB:
4x
P1: Around the World
P2: Single Leg Lifts
MetCon:
3 Rounds for Time:
150 DU
15 Pullups
50 Squats
15 Pullups
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
100 DU
10 Pullups
35 Squats
10 Pullups
Brass:
3 Rounds for Time:
75 DU or 200 SU
8 Pullups (may be banded)
35 Squats
8 Pullups
Bronze:
3 Rounds for Time:
150 SU
10 Ring Rows
35 Squats
10 Ring Rows