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

View Public Whiteboard

Skills Practice

10 Mins. to practice technique or go heavy.

Record only weights you can complete with both sides.

Turkish Get Up

Conditioning

15 Min. Time Cap.

Liquid Cocaine (Time)

5 Rounds of:

5 Clean and Jerks (155/105)

10 Chest to Bar Pull-Ups

[Scale 1]:

5 Rounds of:

5 Clean and Jerks (135/95)

10 Pull-Ups

[Scale 2]:

5 Rounds of:

5 Clean and Jerks (95/65)

10 Barbell Pull-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Lizard Pose / Side

1 Min. Archer Pose / Side