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

Conditioning

ACF OPEN Competitors: email scores TOTAL REPS completed to [email protected] by 8:00pm WEDNESDAY, JANUARY 24th.

2018 ACF OPEN WOD 4 – Classico (AMRAP – Reps)

3 Rounds,

On the Minute:

Minute 1: Kettlebell Deadlifts (70/53 per hand)

Minute 2: Handstand Push-Ups*

Minute 3: Power Cleans (135/95)

Minute 4: Ring Dips

Minute 5: Calorie Bike

Minute 6: REST

* Ladies use 1 AB Mat for Handstand Push-Ups

[Scale 1]:

3 Rounds,

On the Minute:

Minute 1: Kettlebell Deadlifts (53/45 per hand)

Minute 2: Pike Push-Ups (24/20 Box Kneeling)

Minute 3: Power Cleans (115/75)

Minute 4: Matador Dips

Minute 5: Calorie Bike

Minute 6: REST

[Scale 2]:

[Scale 1]:

3 Rounds,

On the Minute:

Minute 1: Kettlebell Deadlifts (35/26 per hand)

Minute 2: Seated Dumbbell Press (25/15 per hand)

Minute 3: Power Cleans (65/45)

Minute 4: Hand Release Push-Ups

Minute 5: Calorie Bike

Minute 6: REST