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

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Skills Practice

A: 15 Minute Time Cap

B: 5 Minute Time Cap

A: Thruster (3-Rep MAX)

B: Metcon (No Measure)

5 x 5 Scap Pull-Ups

[Scale 1]:

No Change

[Scale 2]:

5 x :10 Active Hang + :10 Inactive Hang

Workout of the Day

* 12 Minute Time Cap

2016 Regional Event 3 (Time)

104 Wall Balls (20/14)

52 Pull-Ups

[Scaling Suggestions]:

[Scale 1]:

75 Wall Balls (20/14)

35 Pull-Ups

[Scale 2]:

52 Wall Ball (14/10)

25 Barbell Pull-Ups