Sunday 012118

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

Skills Practice

Find a Max Height Box Jump in 10 Minutes.

Max Height Box Jump (Distance)

Measured in inches.

Stepping into the jump is legal.


15 Minute Time Cap.

Record the score for Christine under section A.

Record your best 500m time of the workout under section B so you have data for the future.

A: Christine (Time)

3 Rounds of:

500m Row

12 Deadlifts (Body Weight)

21 Box Jumps (24/20)

[Scale 1]:

Deadlift (115/75)

[Scale 2]:

Deadlift (75/55)

Box Jumps (20/12)

B: 500m Row (Time)

Max Effort 500m Row

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