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Saturday 010519

4
Jan

Saturday 010519

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

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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