Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On a Tabata Timer, (:20 On, :10 Off x 16) Chin Over Bar Hold Burpees To Target Single Arm Farmers Carry (Right) Single Arm Farmers Carry (Left) * You choose the weight, go heavy! [Scale 1]: No Change [Scale 2]: Chin Over Barbell Hold * Use 45 lbs. Bar. Conditioning 15 Minute Time Cap. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups[Scale 1]: 3 Rounds of: 400m Run 21 Kettlebell Swings (45/30) 8 Pull-Ups [Scale 2]: 3 Rounds of: 200m Run 15 Kettlebell Swings (35/26) 9 Kneeling Barbell Pull-Ups Recovery Barbell “Smash” * Use a 45 lbs. Barbell. 1 Min. Calves / Side 1 Min. Quads / Side 1 Min. Inner Thigh / Side
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