Friday 032318

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

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Conditioning

Record your times under one of the sections listed below.

Section A: RX

Section B: Scale 1

Section C: Scale 2

A: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

B: Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

C: Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters, 45#/35#

3 ring rows

6 thrusters, 45#/35#

6 ring rows

9 thrusters, 45#/35#

9 ring rows

12 thrusters, 45#/35#

12 ring rows

15 thrusters, 45#/35#

15 ring rows

18 thrusters, 45#/35#

18 ring rows

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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