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

Conditioning

15 Minute Time Cap.

Metcon (Time)

10 Muscle Ups

25 Thrusters (75/55)

1k Row

25 Thrusters (75/55)

10 Muscle Ups

[Scale 1]:

3-5 Muscle Ups *

25 Thrusters (75/55)

1k Row

25 Thrusters (75/55)

3-5 Muscle Ups

* Or 10 Chest/Chin Over Bar Pull-Ups and 10 Dips

[Scale 2]:

15 Muscle Up Transitions

25 Thrusters (45/35)

750m Row

25 Thrusters (45/35)

15 Muscle Ups Transitions

Strength

Metcon (Distance)

8 Minutes for Max Distance Overhead Carry (53/35 per hand)

* Every time you drop complete:

:20 Hanging L-Sit

30 Kettlebell Deadlifts (53/35 per hand)

[Scale 1]:

Kettlebell (45/30)

[Scale 2]:

Kettlebell (35/26)