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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Sets of for Quality of:
:30 Squat Hold
10 Front Squats
10 Hollow Rocks or Raises
10 Good Mornings
10 Handstand Push-Ups or Kick Ups
10 Toes to Bar
* Set 1 with PVC, Set 2 with Barbell.
Skills Practice
Power Clean Technique (No Measure)
Workout of the Day
[Scaling Suggestions]:
[Scale 1]:
10 Minute AMRAP of:
10 Power Cleans (95/70)
10 Burpees Over The Bar
[Scale 2]:
10 Minute AMRAP of:
10 Power Cleans (75/55)
10 Burpees Over The Bar
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP of:
10 Power Cleans (115/80)
10 Burpee Over The Bar