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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

On the Minute x 9 of:

Minute 1 – :45 Kettlebell Windmill (Right) *

Minute 2 – :45 Kettlebell Windmill (Left) *

Minute 3 – 12 Dead Bugs

* You Pick the Weight

Workout of the Day

* 20 Minute Time Cap

Kettlebell Nancy (Time)

5 Rounds of:

400m Run

15 Kettlebell Overhead Squats (53/35 per Hand)

[Scale 1]:

400m Run

12 Kettelbell OHS (45/30 per Hand)

[Scale 2]:

200m Run

15 Kettlebell Front Squats (35/26 per Hand)