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

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Conditioning

7 Min. Time Cap.

ACF OPEN competitors: scores are due by 8:00 pm on SUNDAY, JANUARY 6th. Log them into WODify on the 1st (the day it’s programmed in class) or email them to [email protected].

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale 1]:

21-15-9:

Thrusters (65/45)

12-9-6:

Pull-Ups*

* Scale 1 Ladies for the ACF Open do 21-15-9 Kneeling Barbell Pull-Ups

[Scale 2]:

21-15-9:

Dumbbell Thrusters (25/15 per hand)

Ring Rows*

* Set top of the rings where the strap is attached to shoulder height. Feet must be up against a ballistic block placed under the pull-up bar.