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

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Workout of the Day

* 10 Minute Time Cap

Metcon (Time)

9-15-21 of:

Bike for Calorie

Power Snatch (115/75)

[Scale 1]:

9-15-21 of:

Row for Calorie

Power Snatch (95/65)

[Scale 2]:

9-15-21 of:

Row for Calories

Power Snatch (75/55)

After Party

A.) : Metcon (Time)

Ring Support HOLD

* Accumulate as much time as possible in 3 Minutes.

[Scale 1]:

No Change

[Scale 2]:

Top of Ring Push-Up HOLD

B.): Metcon (Time)

Bottom of Ring Dip HOLD

* Accumulate as much time as possible in 3 Minutes.

[Scale 1]:

No Change

[Scale 2]:

Bottom of Ring Push-Up HOLD

C.): Metcon (Time)

False Grip Ring Pull-Up HOLD

* Accumulate as much time as possible in 3 Minutes.

[Scale 1]:

No Change

[Scale 2]:

False Grip Ring Row HOLD

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