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

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Skills Practice

Metcon (No Measure)

4 Sets of:

:30 KB Front Rack Hold

:15 Rest

:30 Wall Walks

:15 Rest

* You choose the weights, scale height of wall walk

Strength

Every 2:00 x 7 of:

3 Push Jerks @ 70% 1rm, Climbing

[Scale 1]:

3 Push Jerks @ 70% 1rm, Across

[Scale 2]:

3 Push Jerks – Start at moderate weight and build up.

Push Jerk

Midline

Metcon (Time)

5 Minutes to:

Accumulate MAX Time in a Ring L-Sit

* The first time you come off the pull-up bar perform 1 Burpee to a target. The second time 2 Burpees to a target. Continue adding Burpees each time you break from the L-Sit.

[Scale 1]:

Ring Knee Tuck or Support Hold

[Scale 2]:

Top of the Ring Push-Up