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

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Skills Practice

* 10 Minute Time Cap

Metcon (Time)

30 Rope Climbs (’15)

[Scale 1]:

30 Rope Climbs (10′)

[Scale 2]:

20 Rope Get-Ups

20 Rope Knee Ups

20 Rope Stands

Workout of the Day

2016 Regional Event 4 (Time)

4 Rounds of:

28 Alternating Pistols

15 Power Cleans (115/80)

[Scale 1]:

4 Rounds of:

20 Alternating Pistols

15 Power Cleans (115/80)

[Scale 2]:

4 Rounds of:

14 Alternating Scaled Pistols

10 Power Cleans (75/80)