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

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Skills Practice

Metcon (No Measure)

On the Minute x 10 for Quality:

ODD – :10 Chin Over The Bar HOLD

EVEN – 10 Kettlebell Sumo Deadlift High Pull (70/53)

* Increase by :5 for the HOLD and 5 reps on the SDHP each round.

[Scale 1]:

* Increase by :2 for the HOLD and 2 reps on the SDHP each round.

Kettlebell Weight (53/35)

[Scale 2]:

* Increase by :5 for the HOLD and 2 reps on the SDHP each round.

Kettlebell Weight (45/30)

Workout of the Day

* 10 Minute Time Cap

Metcon (Time)

15 Thrusters (135/95)

21 Russian Kettlebell Swing (70/53)

12 Thrusters (135/95)

15 Russian Kettlebell Swing (70/53)

9 Thrusters (135/95)

9 Russian Kettlebell Swing (70/53)

[Scale 1]:

Thrusters (115/75)

Kettlebell (53/35)

[Scale 2]:

Thrusters (75/45)

Kettlebell (45/30)