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

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Workout of the Day

Every 2:30 Minutes for 7 Sets:

1 Clean @ 80% 1RM, Climbing

[Scale 1]:

1 Clean @ 80% 1RM, Across

[Scale 2]:

3 Hang Clean @ Moderate Weight

Clean (7 x 1 @ 80% 1RM, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

2 Burpee Box Jump (24/20)

2 Toes 2 Bar

4 Burpee Box Jump (24/20)

4 Toes 2 Bar

6 Burpee Box Jump (24/20)

6 Toes 2 Bar

* Continue adding 2 reps to each movement until time runs out.

[Scale 1]:

No Change

[Scale 2]:

Box Height (20/12)

Knee Tucks