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

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Workout of the Day

* 12 Minute Time Cap

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
[Scaling Suggestions]:

[Scale 1]:

5-3-1

Muscle Ups

9-7-5

Squat Snatch (95/65)

[Scale 2]:

9-7-5

Muscle Up Transitions

Hang Squat Snatch (65/45)

After Party

Metcon (10 Rounds for time)

10 Minute EMOM of:

1 Rope Climb (’15)

8 Burpees

* Each Round for Time.

[Scaling Suggestions]:

[Scale 1]:

1 Rope Climb (10′)

5 Burpees

[Scale 2]:

1 Rope Get Up

3-5 Burpees