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

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Skills Practice

Metcon (No Measure)

On the Minute x 10:

Odd: 1-3 Legless Rope Climbs (15’)

Even: 50’ Handstand Walk

* Record climb height for challenge.

[Scale 1]:

15’ Rope Climb

25’ HS Walk

[Scale 2]:

10’ Rope Climb or 3-5 Get-Ups

50’ Bear Crawl

Conditioning

18 Minute Time Cap.

Regionals 9.3 (Mid-Atlantic) (Time)

400m Run

21 Overhead Squats (95/65)

21 Box Jumps (24/20)

400m Run

15 Overhead Squats (95/65)

15 Box Jumps (24/20)

400m Run

9 Overhead Squats (95/65)

9 Box Jumps (24/20)

[Scale 1]:

400m Run

15 Overhead Squats (75/55)

15 Box Jumps (24/20)

400m Run

9 Overhead Squats (75/55)

9 Box Jumps (24/20)

400m Run

6 Overhead Squats (75/55)

6 Box Jumps (24/20)

[Scale 2]:

200m Run

15 Dumbbell Front Squats (35/20 per hand)

15 Box Jumps (20/12)

200m Run

9 Dumbbell Front Squats (35/20 per hand)

9 Box Jumps (20/12)

200m Run

6 Dumbbell Front Squats (35/20 per hand)

6 Box Jumps (20/12)