Friday 120718

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

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Skills Practice

Metcon (No Measure)

12 Mins. for Quality:

100m Row

10 Ring Dips

200m Row

:20 Bottom of Dip Hold

300m Row

:30 Ring Support Hold


Matador Dips and Holds

Ring Push-Ups and Holds

Scale reps and time if necessary: 5/:10/:20


7 Min. Time Cap.

Re-Test from 7.20.18

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Weight (115/75) or (95/65)


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose / Side

1 Min. Supine Twist Pose / Side

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