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

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Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

5 Rounds of:

3 Legless Rope Climbs (15′)

Run 400m

[Scale 1]:

3 Rope Climbs (10-15′)

Run 400m

[Scale 2]:

3 Rope Get-Ups

Run 200m

After Party

Metcon (Time)

On the minute x 10:

ODD: :30 L-Sit

EVEN: :30 Superman HOLD

[Scale 1 & 2]:

:30 Hanging Knee Tuck or Hollow Hang