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

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Strength

15 Minute Time Cap.

Go as heavy as possible completing 3 unbroken Squat Snatches.

[Scale 1]:

No Change

[Scale 2]:

3 Hang Snatches

Snatch (3 Unbroken Squat Snatch)

Conditioning

12 Minute Time Cap.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
[Scale 1]:

3-2-1

Muscle Ups

9-7-5

Snatch (105/75)

[Scale 2]:

9-7-5

Muscle Up Transitions

Hang Snatch (75/55)