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

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Workout of the Day

Every 2:30 Minutes for 7 Sets:

3 Hang Squat Snatch @ 80% 1RM Snatch, Climbing

[Scale 1]:

3 Hang Squat Snatch @ 80% 1RM Snatch, Across

[Scale 2]:

3 Hang Squat Snatch @ Moderate Weight for Technique

Hang Squat Snatch (7 x 3 @ 80% 1RM Snatch, Climbing)

After Party

Metcon (10 Rounds for time)

On the minute for 10 Minutes:

10 Kettlebell Swings (70/53)

Sprint 180ft

[Scale 1]:

10 Kettlebell Swings (53/35)

Sprint 120ft

[Scale 2]:

10 Kettlebell Swings (35/26)

Sprint 80ft