Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
15 Minute Time Cap
Metcon (Time)
12-9-6 of:
Hang Squat Cleans (165/115)
Burpee Bar Muscle Ups
[Scale 1]:
12-9-6 of:
Hang Squat Cleans (125/85)
Burpee Chest to Bar Pull-Ups
[Scale 2]:
12-9-6 of:
Hang Squat Cleans (65/45)
Burpees
Strength
Metcon (Distance)
10 Minutes Max Distance Handstand Walk.
* If you can complete 25′ without falling then you are “safe.”
Every 3 falls mid course – stop – and complete:
:30 Chin Over Bar HOLD
20 Alternating Pistols
[Scale 1]:
5 Handstand Walk Attempts
:20 Chin Over Bar HOLD
20 Scaled Pistols
[Scale 2]:
Around the Worlds
* Same rules as RX. If you make it around the box you’re “safe.” Every 3 stops while traveling around the block – stop and complete:
:20 Chin Over Barbell HOLD
20 Walking Lunges