Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Spend 10 Minutes for parts A, B, & C building to a heavy lift for the day.
A: Hang Power Clean (10 Mins. to lift a heavy single.)
B: Hang Power Snatch (10 Mins. to lift a heavy single.)
C: Push Jerk (10 Mins. to lift a heavy single.)
After Party
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP of:
200m Row Sprint
50m Handstand Walk
50m Farmer’s Carry (70/53 per Hand)
* Every 25m = 1 rep
[Scale 1]:
200m Row Sprint
25m Handstand Walk / Attempts
50m Farmer’s Carry (53/45 per hand)
[Scale 1]:
200m Row Sprint
50m Bear Crawl
50m Farmer’s Carry (45/35 per hand)