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

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Skills Practice

On the Minute x 10:

ODD: 1 Attempt at a MAX Distance Broad Jump

EVEN: :30 MAX Inverted Shoulder Taps

[Scale 1]:

No Change

[Scale 2]:

Wall Walk to Shoulder Taps or do them from a Push-Up position.

ODD: Broad Jump (Distance)

MAX Broad Jump

(Measure in Feet)

EVEN: Inverted Shoulder Taps

Workout of the Day

* 15 Minute Time Cap

Metcon (Time)

15 Push Press @ 75% Body Weight

5 Rope Climb (15′)

12 Push Press

4 Rope Climb

9 Push Press

3 Rope Climb

6 Push Press

2 Rope Climb

3 Push Press

1 Rope Climb

[Scale 1]:

Push Press @ 50% Body Weight

Rope Climb (10′)

[Scale 2]:

Dumbbell Push Press*

Rope Get-Ups

* You Pick The Weight