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

Strength

15 Minute Time Cap.

3 High Hang Cleans + 1 Jerk (Heavy As Possible)

Workout of the Day

12 Minute Time Cap.

Metcon (Time)

50 Wall Balls (20/14)

15 Cleans (135/95)

50 Wall Balls

10 Cleans (185/135)

50 Wall Balls

5 Cleans (225/155)

[Scale 1]:

Cleans (115/95) (155/105) (185/125)

Wall Ball – No Change

[Scale 2]:

30 Wall Balls (14/10)

12 Power Cleans (75/55)

30 Wall Balls

9 Power Cleans (96/65)

30 Wall Balls

3 Power Cleans (105/75)