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

Workout of the Day

20 Minute Time Cap.

Metcon (Time)

3 Rounds of:

400m Row

12 Power Snatch (115/75)

6 Bar Muscle Ups

[Scale 1]:

3 Rounds of:

400m Row

12 Power Snatch (95/65)

3 Bar Muscle Ups

[Scale 2]:

3 Rounds of:

400m Row

12 Power Snatch (65/45)

6 Ring Rows

6 Push Ups

After Party

Metcon (AMRAP – Reps)

2 Sets of:

1 Minute Calorie Bike

Rest 1 Minute

45 Second Burpees

Rest 45 Seconds

30 Seconds Ring L-Sit

Rest 30 Seconds

15 Second Chin Over Bar Hold

Rest 15 Seconds

* Every :3 on the holds counts as a rep.

[Scale 1]:

Bike / Burpee No Change

Ring Support Hold

Max Effort COB Hold in 15 Seconds

[Scale 2]:

Bike / Burpee – No Change

Ring Knee Tuck or Top of Ring Push Up Hold

Barbell COB Hold