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:
Gymnastics:
EMOM 8 Min:
3 Bar Muscle Ups
MetCon:
AMRAP 12 Min:
10 Wall Balls (20/14)(10/9)
10 Box Jumps (24/20)
10 Pushups
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
7 Wall Balls (20/14)(10/9)
7 Box Jumps (24/20)
7 Pushups
Brass:
AMRAP 12 Min:
7 Wall Balls (20/14)(10/8)
7 Box Jumps (24/20)
7 Pushups (Box)
Bronze:
AMRAP 12 Min:
7 Wall Balls (14/10)(9/8)
7 Box Jumps (20/short box)
7 Pushups (box)
Gymnastic Skills: 6 chest to bar pull-ups (strict and broken) for all 8 minutes of EMOM (did 6 bar muscles up during the 8 minutes too)
Platinum: 8 rounds even