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

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Warm-Up

Metcon (No Measure)

2 Sets of for Quality of:

:30 Squat Hold

10 Front Squats

10 Hollow Rocks or Raises

10 Good Mornings

10 Handstand Push-Ups or Kick Ups

10 Toes to Bar

* Set 1 with PVC, Set 2 with Barbell.

Skills Practice

Power Clean Technique (No Measure)

Workout of the Day

[Scaling Suggestions]:

[Scale 1]:

10 Minute AMRAP of:

10 Power Cleans (95/70)

10 Burpees Over The Bar

[Scale 2]:

10 Minute AMRAP of:

10 Power Cleans (75/55)

10 Burpees Over The Bar

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Power Cleans (115/80)

10 Burpee Over The Bar

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