Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
On the Minute for 7 Minutes:
1 Hang Squat Clean @ 80% 1RM Clean, Climbing
[Scale 1]:
1 Hang Squat Clean @ 80% 1RM Clean, Across
[Scale 2]:
1 Hang Squat Clean @ Moderate Weight
Hang Squat Clean (7 x 1 @ 80% 1RM Clean, Climbing)
Workout of the Day
* 12 Minute Time Cap
Metcon (Time)
21-15-9 of:
Hang Squat Clean (115/75)
Chest to Bar Pull-Ups
[Scale 1]:
21-15-9 of:
Hang Squat Clean (95/65)
15-12-9 of:
Pull-Ups
[Scale 2]:
21-15-9 of:
Hang Squat Clean (75/55)
15-12-9 of:
Barbell Pull-Ups