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

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Strength

15 Minutes to build to a heavy 10-reps.

Front Squat (Heavy as possible for 10 reps.)

Conditioning

15 Minute Time Cap.

Metcon (Time)

5-4-3-2-1 of:

Rope Climbs (15′)

Clean & Jerks

Men: 145-165-185-205-225

Ladies: 115-125-135-145-155

* Increase the weight on the Clean & Jerk every round.

[Scale 1]:

5-4-3-2-1 of:

Rope Climbs (10-12′)

Clean & Jerks

Men: 135-145-155-165-185

Ladies: 95-105-115-120-125

[Scale 2]:

5-4-3-2-1 of:

Rope Get Ups

Clean & Jerks

Men: 65-75-95-105-115

Ladies: 35-45-55-65-75