Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Metcon (AMRAP – Reps)
3 Rounds of:
MAX Set of: Left Legged Pistols
MAX Set of: Right Legged Pistols
MAX Set of: Left Arm DB Snatch *
MAX Set of: Right Arm DB Snatch*
MAX Set of: Toes To Bar
* REST 3 Minutes Between Rounds.
* You pick the DB Weight.
** A set ends when your opposite foot touches the ground or you rest excessively at the top, you put down the DB or come off the Pull-Up Bar.
[Scale 1]:
No Change
[Scale 2]:
Scaled Pistols (box, foot wrap etc..)
Knee Tucks
After Party
Metcon (Distance)
20 Minutes for Distance of:
Bike,
Row,
or Run
* You can alternate between modalities or commit to one for the WOD time.
[Scale 1 & 2]:
No Change