Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Part 1,
10 Mins. for Quality of:
25’ Reverse Weighted Bear Crawl
10 (Total) Sumo Rows
25’ Dbl. Fr. Carry
5 Dbl. Fr. Squats
5 Pull-Up Bar Traverse
[Scaling]:
Choose two heavy kettlebells.
Max Effort Hangs/Hand Pick-Ups
Part 2,
15 Mins. Heavy Farmer’s Carry
Farmer’s Carry
Obstacle Course Racing
OCR Benchmark 1: Totally Ballistic (AMRAP – Reps)
20 Min. AMRAP of:
1 Rope Climb (20’)
150’ Ballistic Block Bear Hug Carry
15 Burpees Over the Block (Short Block Height)
SCORE: Total Rope Climbs
* Add 5 Burpees for every exercise you scale. For Example: 15’ RC + 100’ Carry + Burpees w/ a Step Over = 15 Additional Burpees.
[Scale 1]:
Rope Climb 15’
100’ Carry
[Scale 2]:
Rope Climbs 10’ or 3 Get-Ups
75’ Carry
Burpees w/ Step Over Block