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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 30 Minute Time Cap
Writing’s On The Wall (Time)
10 Box Jumps (42/30)
10 Bar Muscle Ups
20 Kettlebell Snatches (53/35)
20 Alternating Pistols
30 Toes To Bar
30 Overhead Squats (75/65)
40 GHD Sit-Ups
40 Medicine Ball Cleans (20/14)
50 Burpees
50 Triple Unders
[Scaling Suggestions]:
[Scale 1]:
10 Box Jumps (30/24)
10 Scaled Bar Muscle Up
20 Kettlebell Snatches (35/26)
20 Scaled Alternating Pistols
30 Toes To Bar
30 Overhead Squats (65/55)
40 V-Ups
40 Medicine Ball Cleans (20/14)
50 Burpees
50 Double Unders
[Scale 2]:
10 Box Jumps (24/20)
10 Pull-Ups
10 Dips
20 One Arm KB Swings (26/18)
20 Scaled Alternating Pistols
25 Knee Tucks
25 Overhead Squats (55/45)
30 Ab-Mat Sit-Ups
30 Medicine Ball Cleans (14/10)
35 Burpees
35 Double Under Attempts