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

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Conditioning

15 Minute Time Cap.

Perform the workout using Squat Cleans.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
[Scale 1]:

21-15-9 of:

Clean (105/75)

Matador Dips

[Scale 2]:

21-15-9 of:

Clean (75/55)

Ring Push-Ups

Midline

Complete in 12-15 Minutes, rest as needed.

Barbell Roll Out (5 x 12)