Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
15 Minute Time Cap.
60 ft Farmers Carry (30 ft Down/30 ft Back) for MAX Weight.
The score is the combined weight of both handles.
Example: 150 lbs. per hand = a score of 300 lbs. Carried.
Farmer’s Carry
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
5 Deadlifts (315/205)
3 Weighted Bar Muscle Ups *
* Hold a 10/8 Wall Ball between the legs.
[Scale 1]:
12 Minute AMRAP of:
5 Deadlifts (275/185)
3 Bar Muscle Ups or Chest to Bar Pull-Ups
[Scale 2]:
12 Minute AMRAP of:
5 Deadlifts (155/105)
3 Pull-Ups or 5 Burpee Pull-Ups