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

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Skills Practice

Metcon (No Measure)

8 Minutes for Quality of:

3 Turkish Get-Up Sit Ups / Side

6 Half Kneeling Windmill Press / Side

* Choose a weight that allows for unbroken reps and good technique.

Strength

Every 2 Minutes x 5:

3 Unbroken Deadlifts @ 70% 1rm, Climbing

* Record heaviest weight lifted.

[Scale 1]:

3 Unbroken Deadlifts @ 70% 1rm, Across

[Scale 2]:

3 Unbroken Deadlifts @ Moderate Weight or Build up to 70% 1rm

Deadlift (5 x 3 @ 70% 1rm, Climbing)

Conditioning

4 Minute Time Cap.

500m Row (Time)

Max Effort 500m Row
[Scale 1 & 2]:

No Change