Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 12 Minute Time Cap
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
[Scale 1]:
105 Wall Balls (14/10)
[Scale 2]:
75 Wall Balls (10/8)
After Party
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP for Quality of:
7 Strict Muscle Ups
100ft Farmers Carry (70/53)
[Scale 1]:
Reduce the number of muscle ups to something sustainable for you.
No Change on the carry.
[Scale 2]:
7 Muscle Up Transitions
100ft Farmers Carry (53/45)