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

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Skills Practice

Metcon (AMRAP – Reps)

7 Rounds of:

:45 Max Triple Unders

:45 Max Calorie Bike

[Scale 1]:

7 Rounds of:

:45 Max Double Unders

:45 Max Calorie Bike

[Scale 2]:

7 Rounds of:

:45 Max Double Under Attempts or Single Unders

:45 Max Calorie Row

Conditioning

15 Minute Time Cap.

Metcon (Time)

7 Rounds of:

5 Power Snatches (135/95)

1 Sub :40 200m Sprint

* If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

[Scale 1]:

7 Rounds of:

5 Power Snatches (115/80)

1 Sub :50 200m Sprint

[Scale 2]:

5 Rounds of:

5 Power Snatches (65/45)

1 Sub 1:00 200m Sprint

Recovery

2 Minutes / Side.

LAX Ball Foot Smash (No Measure)