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

Conditioning

7 Minute Time Cap.

ACF OPEN Competitors: email Fran TIME to [email protected] by 8:00pm on THURSDAY, JANUARY 4th.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
[Scale 1]:

21-15-9:

Thrusters (75/55)

12-9-6:

Pull-Ups

* Scale 1 Ladies for the ACF Open do 21-15-9 Kneeling Barbell Pull-Ups

[Scale 2]:

21-15-9:

Dumbbell Thrusters (30/15 per hand)

Ring Rows

* Set top of the rings where the strap is attached to shoulder height. Feet must be up against a ballistic block placed under the pull-up bar.