Wednesday 053117

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

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Skills Practice

Metcon (Time)

On the Minute x 10 of:


EVEN – :30 Alternating Seated Leg Lifts

* Record the total accumulated time in the L-Sit

[Scale 1]:

Ring Knee Tuck HOLD

[Scale 2]:

Ring Support or Top of Ring Push-Up HOLD


* Find a 1-Rep MAX Push Jerk in 15 Minutes

Push Jerk (1-Rep MAX)

After Party

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

5 Handstand Push-Ups

5 Burpees

[Scale 1]:

5 Minute AMRAP of:

5 Pike Push-Ups

5 Burpees

5 Minute AMRAP of:

5 Dumbbell Strict Press*

5 Squat Thrust

* You Pick The Weight

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