Friday 092818

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

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Skills Practice

Metcon (No Measure)

10 Minutes for Quality:

10 Burpees to Target

100′ Handstand Walk

1 Rope Climb (20′)

[Scale 1]:

50′ HS Walk Attempts, Lateral Wall Walk, or Inverted Shoulder Taps.

Rope Climb (10 to 15′)

[Scale 2]:

100′ Bear Crawl, 5 Wall Walks, or 2 Around the world (box).

3 Rope Get-Ups


15 Min. to find a 5-Rep MAX Back Squat.

Back Squat


Metcon (AMRAP – Reps)


(:20 On, :10 Off – 16 Rounds)

V- or Tuck Ups

Superman Rocks

L-Sit Flutter Kicks


* Alternate exercises each round.


Superman Raises or Holds

Flutter Kicks on the floor

Mountain Climbers

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