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

Strength

15 Minutes to find a new 3-Rep MAX.

Push Jerk (3-Rep MAX)

Conditioning

12 Minute Time Cap.

Metcon (Time)

3 Rounds of:

21 Calorie Row

12 Handstand Push-Ups

3 Rope Climbs (15′)

[Scale 1]:

3 Rounds of:

21 Calorie Row

9 Handstand Push-Ups *

2 Rope Climbs (15′) or 3 to 10′

* Use 1-2 AB Mats if needed

[Scale 2]:

3 Rounds of:

15 Calorie Row

12 Pike Push-Ups (24/20)

3 Rope Get-Ups