Sunday 082618

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

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Skills Practice

Complete in 12 Mins.

Re-test from 5.6.18

Approach in 1 of 2 ways:

1. If proficient in Muscle Ups go for TIME, reduce to 20 if necessary.

2. Practice Muscle Up skills to improve technique. Work with rings today, not bar muscle ups.

30 Muscle-Ups (Time)

30 muscle-ups for time

30 Ring Thing Muscle Ups, 30 Boxer Pose Transitions (:3 pause at each position), 30 KB Pull-Downs, or 30 Ring Row to Transitions.


20 Min. to build to a 5-Rep Max Front Squat.

Front Squat


2 Mins. per side

LAX Ball in Calfs (No Measure)

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