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

Workout of the Day

20 Minute Time Cap.

Metcon (Time)

4 L-Sit Rope Climbs (15′)

8 Legless Rope Climbs (15′)

12 Rope Climbs (15′)

[Scale 1]:

Accumulate 1 Minute in a Hanging L-Sit

4 Legless Rope Climbs (10-15′)

8 Rope Climbs (10-15′)

[Scale 2]:

Accumulate 1 Minute in a Hanging Knee Tuck

8 Rope Pull-Ups or 16 Supine Ring Rows

12 Rope Get-Ups

After Party

Rowing Intervals (:30/:30) (Calories)

10 Rounds of:

MAX Calories in :30

* Rest :30