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

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Warm-Up

Metcon (No Measure)

2 Sets for Quality of:

15 Unbroken Wall Balls (20/14)

Spider-Man Lunge (To Hallway)

Bear Crawl (To Rig)

:30 Pull-Up Bar Hang

Strength

1×1: Thruster

[Thruster Warm-Up]

* Build to a Heavy Single in 15 Minutes.

[First 8 Minutes]

Perform sets of 3-5 repetitions gradually increasing the weight.

[Second 7 Minutes]

Perform single repetitions while you continue to increase the weight and build to a challenging single rep.

Workout of the Day

Frannosaurus Rex (Time)

15-12-9 of:

Thrusters (135/95)

Weighted Pull-Ups (45/20)

* 12 Minute Time Cap