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

Workout of the Day

20 Minute Time Cap.

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
[Scale 1]:

12-9-6 Reps.

[Scale 2]:

Hang Clean & Jerks

15-12-9 or 12-9-6.

Weight (75/45)

After Party

10 Minute Time Cap.

2k Row (Time)

Max Effort 2k Row
[Scale 1]:

No Change

[Scale 2]:

1,200m Row