Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP for Quality of:
50ft Mixed Carry (Right Overhead) (53/35)
50ft Mixed Carry (Left Overhead) (53/35)
75 Double Unders
[Scale 1]:
Weight (45/30)
50 Double Unders
[Scale 2]:
Weight (35/26)
150 Single Unders
Workout of the Day
* 15 Minute Time Cap
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
[Scale 1]:
15-12-9 of:
Handstand Push-Ups (1-2 AB Mats)
Matador Dips
Push-Ups
[Scale 2]:
21-15-9 of:
Dumbbell Strict Press*
Scaled Dips
Push-Ups