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

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Skills Practice

Metcon (No Measure)

On the Minute x 10 for Quality of:

ODD: 3-5 Snatch Muscle Unders w/ Bar (45/35)

EVEN: 3-5 Strict Muscle Ups

[Scale 1]:

On the Minute x 10 for Quality of:

ODD: 3-5 Snatch Muscle Unders w/ Bar (35/25)

EVEN: 3-5 Boxer Post Muscle Ups

[Scale 2]:

On the Minute x 10 for Quality of:

ODD: 3-5 Snatch Muscle Unders w/ Bar (25/15)

EVEN: 3-5 Boxer Pose Muscle Ups

Workout of the Day

* 10 Minute Time Cap

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
[Scale 1]:

9-7-5 of:

Squat Snatch (105/75)

7-5-3 of:

Muscle Ups

[Scale 2]:

12-9-6 of:

Muscle Up Transitions

9-7-5 of:

Hang Squat Snatches (75/55)