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

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Workout of the Day

* 11 Minute Time Cap

Metcon (Time)

21-15-9 of:

Muscle Ups

Dumbbell One Arm Overhead Squat (80/55)

[Scale 1]:

15-12-9 of:

Muscle Ups

Dumbbell One Arm Overhead Squats (55/35)

[Scale 2]:

21-15-9 of:

Muscle Up Transitions

Dumbbell One Arm Overhead Squats (15/10)

* Scale to Goblet Squats if you cannot keep your arms locked overhead during the squats.

After Party

* Complete all of A first – rest 1 minute, then all of B – rest 1 minute, then all of C.

A: Metcon (AMRAP – Reps)

3 Rounds of:

1 Minute: MAX Wall Walks

:30 Handstand HOLD*

:30 Rest

* Count every :5 as 1 rep.

[Scale 1]:

No Change

[Scale 2]:

Scale Wall Walk Height

:20 Handstand Hold

B: Metcon (AMRAP – Reps)

3 Rounds of:

1 Minute: MAX Toes to Bar

:30 L-Sit HOLD*

:30 Rest

* Count every :5 as 1 rep.

[Scale 1]:

No Change

[Scale 2]:

Knee Tucks

:20 Knee Tuck HOLD

C: Metcon (AMRAP – Reps)

3 Rounds of:

1 Minute: MAX Burpees

:30 Plank (forearms) HOLD*

* Count every :5 as 1 rep.

[Scale 1]:

No Change

[Scale 2]:

No Change