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

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Workout of the Day

* 12 Minute Time Cap

Jackie on the Run (Time)

1,000m Run

50 Thrusters (45/35)

30 Chest to Bar Pull-Ups

[Scale 1]:

1,000m Run

50 Thrusters (45/35)

30 Pull-Ups

[Scale 2]:

800m Run

30 Thrusters (35/25)

30 Ring Rows

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

3 Wall Walks

9 Burpees

15 Double Unders

[Scale 1]:

No Change

[Scale 2]:

Scale Wall Walk Height

45 Single Unders – Attempt Double Unders every 5 jumps.