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

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Skills Practice

Metcon (No Measure)

On a Tabata Timer,

(:20 On, :10 Off x 16)

Chin Over Bar Hold

Burpees To Target

Single Arm Farmers Carry (Right)

Single Arm Farmers Carry (Left)

* You choose the weight, go heavy!

[Scale 1]:

No Change

[Scale 2]:

Chin Over Barbell Hold

* Use 45 lbs. Bar.

Conditioning

15 Minute Time Cap.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
[Scale 1]:

3 Rounds of:

400m Run

21 Kettlebell Swings (45/30)

8 Pull-Ups

[Scale 2]:

3 Rounds of:

200m Run

15 Kettlebell Swings (35/26)

9 Kneeling Barbell Pull-Ups

Recovery

Barbell “Smash”

* Use a 45 lbs. Barbell.

1 Min. Calves / Side

1 Min. Quads / Side

1 Min. Inner Thigh / Side