Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 7 Minute Time Cap
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
[Scale 1]:
30 Clean & Jerks (95/65)
[Scale 2]:
60 Kettlebell Swings (53/35)
After Party
* Complete within 12 Minutes.
Take 3 Attempts at Parts A, B, C, and D. Cycle between exercises and record the best result for each part.
A: Metcon (AMRAP – Reps)
MAX Set of: L-Sit Pull-Ups
[Scale 1]:
Max Set of: Pull-Ups (Knees Tucked)
[Scale 2]:
Max Set for TIME of: Hanging L-Sit or Knees Tucked.
* Record Time if scaling to comments.
B: Metcon (Distance)
MAX Set of: Handstand Walk (Distance)
[Scale 1]:
MAX Set of: Inverted Shoulder Taps on the Wall
[Scale 2]:
MAX Set of: Wall Walks
* Record reps in comments if scaling.
C: Metcon (AMRAP – Reps)
MAX Set of: Pull-Ups
[Scale 1]:
MAX Set of: Chin-Ups
[Scale 2]:
Max Set of: Ring Rows
D: Metcon (Time)
MAX Set of: Handstand HOLD
[Scale 1]:
MAX Set of: Pike HOLD
[Scale 2]:
MAX Set of: Plank Forearm HOLD