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

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Workout of the Day

* 30 Minute Time Cap

Writing’s On The Wall (Time)

10 Box Jumps (42/30)

10 Bar Muscle Ups

20 Kettlebell Snatches (53/35)

20 Alternating Pistols

30 Toes To Bar

30 Overhead Squats (75/65)

40 GHD Sit-Ups

40 Medicine Ball Cleans (20/14)

50 Burpees

50 Triple Unders

[Scaling Suggestions]:

[Scale 1]:

10 Box Jumps (30/24)

10 Scaled Bar Muscle Up

20 Kettlebell Snatches (35/26)

20 Scaled Alternating Pistols

30 Toes To Bar

30 Overhead Squats (65/55)

40 V-Ups

40 Medicine Ball Cleans (20/14)

50 Burpees

50 Double Unders

[Scale 2]:

10 Box Jumps (24/20)

10 Pull-Ups

10 Dips

20 One Arm KB Swings (26/18)

20 Scaled Alternating Pistols

25 Knee Tucks

25 Overhead Squats (55/45)

30 Ab-Mat Sit-Ups

30 Medicine Ball Cleans (14/10)

35 Burpees

35 Double Under Attempts

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