Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Elizabeth, Round n’ Round (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
21-15-9 –
Power Cleans (135/95)
Ring Dips
* Increase by 20lbs. for Men, 10 lbs. for Ladies after completing each full Elizabeth.
* Record the weight of the last full completed Elizabeth in the comments.
[Scale 1]:
21-15-9 of:
Power Cleans (95/65)
15-12-9 of:
Ring Dips
[Scale 2]:
21-15-9 of:
Hang Power Cleans (75/55)
Ring Push-Ups
After Party
Metcon (AMRAP – Reps)
Tabata (:20 On, :10 Off – 8 Rounds) of:
AB Mat Sit-Ups
Flutter Kicks
AB Mat Sit-Ups
Leg Circles (Right)
AB Mat Sit-Ups
Leg Circles (Left)
AB Mat Sit-Ups
V-Ups