Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Barbell Technique Drills (No Measure)
Workout of the Day
* 30 Minute Time Cap
Metcon (Time)
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
* Use an empty barbell to complete the workout (45/35). 50 Burpee penalty for dropping the empty bar.
[Scale 1]:
No Change
[Scale 2]:
25 Reps of each movement
200m Run
Weight (25/15)