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

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Skills Practice

Metcon (No Measure)

On the Minute x 10:

ODD: 10 Rope Pull-Ups

EVEN: 3-5 Wall Walks

[Scale 1]:

On the Minute x 10:

ODD: 6-10 Chin Ups

EVEN: 3-5 Wall Walks

[Scale 2]:

On the Minute x 10:

ODD: 10 Rope Rows

EVEN: 3-5 Wall Walks

Workout of the Day

* 12 Minute Time Cap

Metcon (Time)

21-15-9 of:

Dumbbell Snatches (80/55)

Ring Dips

[Scale 1]:

21-15-9 of:

Dumbbell Snatches (50/35)

Matador Dips

[Scale 2]:

21-15-9 of:

Dumbbell Snatches (30/20)

Scaled Ring Dips