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

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Skills Practice

Metcon (No Measure)

8 Min. AMRAP:

50′ Double Farmers Carry

10 Alternating Pistols

50′ Double KB FR. Carry

20 Grasshoppers

* You choose the weight.

[Scaling]:

Bottoms Up Pistols, Pistols off or to a box, Pistols holding rig.

Strength

12 minutes to build to a 3-rep max Back Squat, then do the same for the Thruster.

Thruster, re-test from 6-26-18.

A: Back Squat

B: Thruster

Conditioning

5 Min. Time Cap.

50 Burpees! (Time)

50 Burpees!
[Scale 1]:

Go for it!

[Scale 2]:

35 Burpees or 50 Squat Thrust