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

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Strength

A.): Metcon (Time)

Ring Support HOLD

* Accumulate as much time as possible in 3 Minutes.

B.): Metcon (Time)

Bottom of Ring Dip HOLD

* Accumulate as much time as possible in 3 Minutes.

C.): Metcon (Time)

False Grip Ring Pull-Up HOLD

* Accumulate as much time as possible in 3 Minutes.

Workout of the Day

* 10 Minute Time Cap

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
[Scale 1]:

21-15-9 of:

Hang Cleans (95/65)

15-12-9 of:

Matador Dips

[Scale 2]:

21-15-9 of:

Russian Kettlebell Swings (53/35)

Push-Ups