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

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Workout of the Day

* 35 Minute Time Cap

Metcon (Time)

20 Front Rack Lunges (185/125)

20 Muscle Ups

200ft Handstand Walk

20 Hang Power Clean (185/125)

20 Box Jumps (36/30)

20 Deficeit Handstand Push-Ups (6″/4″)

20 Front Squats (185/125)

[Scale 1]:

20 Front Rack Lunges (135/95)

10 Muscle Ups

100ft Handstand Walk

20 Hang Power Clean (135/95)

20 Box Jumps (30/24)

10 Handstand Push-Ups

20 Front Squats (135/95)

[Scale 2]:

20 Front Rack Lunges (125/85)

20 Muscle Up Transitions

1 Minute Accumulated Handstand HOLD

20 Hang Power Clean (125/85)

20 Box Jumps (24/20)

20 Push-Ups

20 Front Squats (125/85)

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