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

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Double KB Fr. Dip and Drives

Rest :15

:30 Double KB Fr. Lunges*

Rest :15

* Alternate legs on the lunges, choose a weight that allows :30 of movement.

Strength

Every 3 Mins. for 21 Mins:

3 Split Jerks @ 70% 1rm Jerk, Climbing

[Scale 1]:

3 Split Jerks @ 70% 1rm Jerk, Across

[Scale 2]:

3 Split Jerks @ Moderate Weight, Across

Split Jerk

Conditioning

No Time Cap, Row Hard!

Re-test from 4.5.18

500m Row (Time)

Max Effort 500m Row