Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
* 15 Minute Time Cap
Metcon (No Measure)
3 Sets for Quality of:
:30 Hang
10 Goblet Squats *
:30 Plank
10 Kettlebell Swings *
10 Toes to Bar or Knee Tucks
10 Handstand Push-Ups or Hand Release Push-Ups
Workout of the Day
* 15 Minute Time Cap
Ultimate Warrior (Time)
21-15-9 of:
Thrusters, 135/95
Bar Muscle ups
[Scale 1]:
21-15-9 of:
Thrusters (115/75)
15-12-9 of:
Bar Muscle Ups
[Scale 2]:
21-15-9 of:
Thrusters (95/65)
Muscle Up Transitions