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

Conditioning

12 Minute Time Cap.

Metcon (Time)

21-15-9 of:

Push Press (135/95)

Power Cleans (135/95)

[Scale 1]:

Weight (115/75)

[Scale 2]:

12-9-6 of:

Push Press (95/65)

Power Cleans (95/65)

Midline

15 Minute Time Cap.

Metcon (Time)

5 Rounds of:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

:10 Hollow HOLD

* Rest 1 Minute

[Scale 1]:

4 Rounds of:

10 Hollow Rocks (Legs Raised)

10 Hollow Raise

10 Tuck Ups

:10 Hollow HOLD

* Rest 90 Seconds

[Scale 2]:

3 Rounds of:

10 Hollow Rocks (Balled Up)

10 Hollow Raise (Legs Tucked)

10 Tuck Ups

:10 Hollow HOLD (Arms Down, Legs Long)

* Rest 2 Minute