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

View Public Whiteboard

🤸🏼‍♂️ SKILLS PRACTICE

Complete a set every 2:30 Mins. x 7:

5 Deadlifts

2 Boxer Pose Muscle Ups w/ Pauses

RX Progressions,

Men: 135-155-185-205-225-255-275

Ladies: 95-105-115-125-135-145-155

SCALE Progression,

Men: 95-105-115-125-135-145-155

Ladies: 55-65-75-85-95-100-105

🔥 CONDITIONING

2019 Rogue Invitational – Online Qualifier WOD 4 (AMRAP – Reps)

7 Min. AMRAP of:

9 Deadlift (275/155)

3 Ring Muscle Up

[SCALING]:

🔹 DEADLIFT: Choose a challenging weight that can be done unbroken each round.

🔹 MU: Reduce to 1 or 2. Scaled Muscle Ups.