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

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Conditioning

20 Minute Time Cap.

Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Inverted Shoulder Taps

:10 Rest

:30 Ring L-Sit Hold

:10 Rest

:30 Death March*

:10 Rest

:30 Walking Front Rack Lunges*

:10 Rest

* You choose the weight.

[Scale 1]:

Wall Walk to Inverted Shoulder Taps

Ring Support Hold

[Scale 2]:

Feet on plates + Shoulder Taps

Matador Support Hold or Top of Ring Push-Up Hold

2015 CrossFit Games – Masters/Teens Event 6 (Time)

“The Sandwich”

80 Calorie Row

40 Shoulder to Overhead (155/105)

80 Deadlifts (155/105)

[Scale 1]:

Reduce weight to (135/95)

[Scale 2]:

60 Calorie Row

40 Shoulder to Overhead (115/75)

60 Deadlifts (115/75)

Recovery

Barbell Smash Calves

2 minutes per side.