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

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Workout of the Day

* 12 Minute Time Cap

Metcon (Time)

30 STRICT Muscle Ups

[Scale 1]:

20 Strict Muscle Ups

* Use low rings that allow for a little help from the legs, but not a jump.

[Scale 2]:

30 Muscle Up Transitions

After Party

* 10 Minute Time Cap

2k Row (Time)

Max Effort 2k Row
[Scale 1]:

1,600m Row

[Scale 2]:

1,200m Row