Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Strength
* 20 Minutes to find a 1RM.
Metcon (No Measure)
On the Minute x 9 of:
Minute 1 – :40 of Lateral Burpees (Jump laterally over a line in the floor, alternate left and right jumps)
Minute 2 – :30 of Wall Walks
Minute 3 – : 20 of Hanging
Deadlift (1-Rep MAX)
Workout of the Day
* 8 Minute Time Cap
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
[Scale 1]:
21-15-9 of:
Deadlft (155/105)
Pike Handstand Push-Ups
[Scale 2]:
15-12-9 of:
Deadlifts (95/65)
Hand Release Push-Ups