There is a pre-order form for new t-shirts on the main table. This new t-shirt will be a darker navy and will feature the CrossFit Alloy Shield on the front and say, “Forging Fitness For Life” on the back. Make sure you write down your name, size w/gender, and give a coach your pre order money so we can mark you as paid. The men’s version will look like a universal t-shirt. The women’s version will have a v-neck and cap sleeve.
Todays’ WOD is going to be a burner. None of the movements are too technical or hard. The reps are relatively low. That means you will be moving at a pretty good pace for 12 Min. Your legs are stronger than your shoulders, so use your legs on the wall balls and try to save your shoulders for the push-ups.
CrossFit Alloy WOD for 7/19/2016:
EMOM 8 Min:
3 Bar Muscle Ups
AMRAP 12 Min:
10 Wall Balls (20/14)(10/9)
10 Box Jumps (24/20)
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