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

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Skills Practice

15 Minute Time Cap.

Pause for :7 in the Dip,

Pause for :7 in the Catch

Double Paused Push Jerk (Heavy Single)

Workout of the Day

* 18 Minute Time Cap

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

One Arm Dumbbell Push Jerk (60/40)

2-4-6-8-10-12-14-16-18-20

Pull-Ups

* Alternate arm each rep

[Scale 1]:

Original Push Jerk Reps

Weight (50/35)

1-2-3-4-5-6-7-8-9-10

Pull-Ups

[Scale 2]:

Original Reps

Dumbbell (40/20)

Barbell Pull-Ups