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

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Strength

Every 3 Minutes for 3 Sets:

3 Snatch Balance @ 80% 1RM Snatch, Climbing

[Scale 1]:

3 Snatch Balance @ 80% 1RM Snatch, Across

[Scale 2]:

3 Snatch Balance @ Moderate Weight

Snatch Balance (3 x 3 @ 80% 1RM Snatch, Climbing)

After Party

* 10 Minute Time Cap

Baseline (Time)

500m Row

40 Air Squat

30 Ab-Mat Sit-Ups

20 Push Ups

10 Pull-Ups

[Scaling Suggestions]:

[Scale 1]:

500m Row

35 Air Squats

25 Ab-Mat Sit-Ups

15 Push Ups

10 Pull-Ups

[Scale 2]:

500m Row

20 Air Squats

20 Ab-Mat Sit-Ups

10 Push Ups

10 Ring Rows