Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
* Complete parts 1 n’ 2 in 10 Minutes.
Metcon (No Measure)
Part 1:
3 x 50′ Dumbbell Jerk Steps
Part 2:
3 x 15 Dumbbell Jerk Stance Press
Workout of the Day
* Find a 1-Rep MAX in 15 Minutes.
Split Jerk (1-Rep MAX)
After Party
Metcon (AMRAP – Rounds and Reps)
On the 1st Minute: 1 Burpee
On the 2nd Minute: 2 Burpees
On the 3rd Minute: 3 Burpees
* Add (1) Burpee every minute until you cannot complete all of the work within the minute.
[Scale 1]:
No Change
[Scale 2]:
Squat Thrust