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

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Gymnastics

* Practice for 10 minutes, record total reps.

Forward & Backward Rolls (Record Total Reps)

Workout of the Day

TK (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

8 Strict Pull-Ups

8 Box Jumps (36/30)

12 Kettlebell Swings (70/53)

[Scale 1]:

20 Minute AMRAP of:

4 Strict Pull-Ups

6 Box Jumps (24/20)

12 Kettlebell Swings (53/45)

[Scale 2]:

20 Minute AMRAP of:

8 Barbell Pull-Ups

8 Step Ups (24/20)

12 Kettlebell Swings (35/26)