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

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Workout of the Day

* 12 Minute Time Cap

Metcon (Time)

21-15-9 of:

Med Ball Clean Wall Ball (30/20)

Burpees

[Scale 1]:

21-15-9 of:

Med Ball Clean Wall Ball (20/14)

Burpees

[Scale 2]:

21-15-9 of:

Med Ball Clean Wall Ball (14/10)

Burpees

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP for Quality of:

10 Windmills / Side*

:45 Hanging L-Sit

* Choose a weight that allows for perfect technique on the Windmill.

[Scale 1]:

Windmill – No Change

:35 Hanging L-Sit

[Scale 2]:

Windmill – No Change

:25 Hanging L-Sit