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

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Skills Practice

* Coach led Med Ball Clean and Muscle Up Transition technique.

Medicine Ball Clean Technique (No Measure)

Muscle Up Technique Practice (No Measure)

Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

150 Single Unders

20 Bar Muscle Ups

10 Squat Cleans (115/75)

150 Single Unders

15 Bar Muscle Ups

15 Squat Cleans (115/75)

150 Single Unders

10 Bar Muscle Ups

20 Squat Cleans (115/75)

150 Single Unders

[Scale 1]:

150 Single Unders

15 Bar Muscle Ups

10 Squat Cleans (95/65)

150 Single Unders

10 Bar Muscle Ups

15 Squat Cleans (95/65)

150 Single Unders

5 Bar Muscle Ups

20 Squat Cleans (95/65)

150 Single Unders

[Scale 2]:

75 Single Unders

15 Muscle Up Transitions

10 Med Ball Cleans (20/14)

75 Single Unders

10 Muscle Up Transitions

15 Med Ball Cleans (20/14)

75 Single Unders

5 Muscle Up Transitions

20 Med Ball Cleans (20/14)

75 Single Unders

* Scale to Barbell Pull-Ups and Push-Ups as needed.