Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (AMRAP – Reps)

10 Minute EMOM of:

ODD: 3-5 Rope Climbs (15′)

EVEN: 6-10 Alternating Pistols

[Scaling Suggestions]:

[Scale 1]:

10 Minute EMOM of:

ODD: 3-5 Rope Climbs (10′)

EVEN: 6-10 Alternating Scaled Pistols

10 Minute EMOM of:

ODD: 3-5 Rope Get Ups (5′)

EVEN: 8-12 Squat Therapy

Workout of the Day

Box of Chocolates (AMRAP – Reps)

Working Off a 12 Minute Clock Complete:

1 Minute of MAX: Box Jumps (30/24)

1 Minute of MAX: Power Cleans (115/75)

2 Minute of MAX: Box Jumps (30/24)

2 Minute of MAX: Power Cleans (115/75)

3 Minute of MAX: Box Jumps (30/24)

3 Minute of MAX: Power Cleans (115/75)

[Scaling Suggestions]:

[Scale 1]:

Box Jumps (24/20)

Power Cleans (95/65)

[Scale 2]:

Box Jumps (20/12)

Power Cleans (75/55)