Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
2018 ACF OPEN WOD 4 – Classico (AMRAP – Reps)
3 Rounds,
On the Minute:
Minute 1: Kettlebell Deadlifts (70/53 per hand)
Minute 2: Handstand Push-Ups*
Minute 3: Power Cleans (135/95)
Minute 4: Ring Dips
Minute 5: Calorie Bike
Minute 6: REST
* Ladies use 1 AB Mat for Handstand Push-Ups
[Scale 1]:
3 Rounds,
On the Minute:
Minute 1: Kettlebell Deadlifts (53/45 per hand)
Minute 2: Pike Push-Ups (24/20 Box Kneeling)
Minute 3: Power Cleans (115/75)
Minute 4: Matador Dips
Minute 5: Calorie Bike
Minute 6: REST
[Scale 2]:
[Scale 1]:
3 Rounds,
On the Minute:
Minute 1: Kettlebell Deadlifts (35/26 per hand)
Minute 2: Seated Dumbbell Press (25/15 per hand)
Minute 3: Power Cleans (65/45)
Minute 4: Hand Release Push-Ups
Minute 5: Calorie Bike
Minute 6: REST