Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (No Measure)
On the Minute x 8 for Quality of:
ODD: :45 Medicine Ball Cleans
EVEN: :45 Wall Walks
Workout of the Day
* 25 Minute Time Cap
Metcon (Time)
5 Rounds of:
4 Clean & Jerks (225/155)
6 Bar Muscle Ups
40 ft. Handstand Walk
[Scale 1]:
5 Rounds of:
4 Clean & Jerks (165/105)
6 Bar Muscle Ups
5 Handstand Walk Attempts
[Scale 2]:
5 Rounds of:
4 Clean & Jerks (115/75)
6 Chest to Bar (or Pull-Up Variation)
6 Dips or Push-Ups
40 ft. Bear Crawl