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8
Jan

Saturday 010916


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

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Workout of the Day

* 15 Minute Time Cap

Temporal (Time)

3 Rounds of:

10 Dumbbell Power Snatch, Left Arm

10 Single Arm Overhead Squat, Left Arm

10 L-Pull-Ups

10 Dumbbell Power Snatch, Right Arm

10 Single Arm Overhead Squat, Right Arm

10 L-Pull-Ups

* (55/35) for Dummbell Weight

[Scaling Suggestions]:

[Scale 1]:

Dumbbell Weight (40/25)

Strict Pull-Ups

[Scale 2]:

Dumbbell Weight (25/15)

Ring Rows

Reduce all Reps to 7

After Party

Metcon (Time)

100 Leg Circles (50/Side)

[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

70 Leg Circles (35/Side)

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