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

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Workout of the Day

* 6 Minute Time Cap

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
[Scale 1]:

30 Hang Snatches (95/65)

[Scale 2]:

30 Dumbbell Snatches (45/30)

* Break it up into 15 on the Right, 15 on the Left hand-side.

After Party

* 12 Minute Time Cap

Metcon (Time)

100 Single Legged Toes to Bar

* 5 Burpees every time you come off the Pull-Up bar. You must alternate legs.

[Scale 1]:

70 Single Legged Toes to Bar

* 3 Burpees every time you break.

[Scale 2]:

50 Single Hanging Legged Raises

* 3 Burpees every time you break.