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

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Workout of the Day

* 15 Minute Time Cap

Metcon (Time)

3-9-15-21-15-9-3 of:

Deadlifts (225/155)

Box Jumps (24/20)

[Scale 1]:

Deadlift (185/125)

Box – No Change

[Scale 2]:

Deadlift (155/105)

Box (20/12)

After Party

Metcon (AMRAP – Reps)

On the Minute x 12:

Min. 1 – MAX Effort Handstand HOLD *

Min. 2 – :45 Hollow Rocks

Min. 3 – :45 Superman Rocks

* Count every :5 as 1 rep.

[Scale 1]:

No Change

[Scale 2]:

Wall Walk to Handstand HOLD

:30 Hollow Rocks (Balled Up)

:30 Superman Raises