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

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Strength

* Build to a heavy weight in 12 Minutes.

[Scale 1]:

No Change

[Scale 2]:

2 Hang Power Clean +

2 Push Press

Power Clean & Push Press (Heavy Single)

1 Power Clean +

1 Hang Power Clean +

2 Push Press

Workout of the Day

* 20 Minute Time Cap

Metcon (Time)

4 Rounds of:

20 Power Clean (135/95)

30 GHD Sit-Ups

[Scale 1]:

4 Rounds of:

20 Power Clean (115/75)

30 V-Ups

[Scale 2]:

4 Rounds of:

20 Hang Power Cleans (75/55)

30 AB Mat Sit-Ups