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

Strength

15 Minute Time Cap.

Kettlebell Tune Up

5 Sets of:

10 Kettlebell Deadlifts (70/53 per hand)

10 Russian Swings (70/53)

10 American Swings (70/53)

50′ Mixed Carry (53/35 per hand)

* Record the heaviest weight you can complete all sets with. For the mixed carries, switch the overhead arm every 25-ft.

Scoring Example:

KB DL @ 70 lbs. x 2

Russian Swing @ 62

American Swing @ 45

Mixed Carry @ 30 x 2

Total Weight Used: 307 lbs.

Conditioning

15 Minute Time Cap.

Metcon (Time)

4 Rounds of:

400m Row

50 Air Squats

[Scale 1]:

4 Rounds of:

400m Row

30 Air Squats

[Scale 2]:

4 Rounds of:

250m Row

30 Air Squats