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

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Strength

20 Mins. to build to a heavy weight for 60′.

60′ = 30′ down, 30′ back.

Yoke Carry

Conditioning

15 Min. Time Cap.

Metcon (Time)

50 Bar Muscle Ups

[Scale 1]:

30 Bar Muscle Ups

[Scale 2]:

30 to 50 Ring Muscle Up Transitions

-or-

Choose your most difficult gymnastics pulling exercise you can perform for multiple reps i.e. C2B or Regular Pull-Ups.