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30
Aug

Wednesday 083116


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

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Workout of the Day

Metcon (AMRAP – Reps)

3 Rounds of:

MAX Set of: Left Legged Pistols

MAX Set of: Right Legged Pistols

MAX Set of: Left Arm DB Snatch *

MAX Set of: Right Arm DB Snatch*

MAX Set of: Toes To Bar

* REST 3 Minutes Between Rounds.

* You pick the DB Weight.

** A set ends when your opposite foot touches the ground or you rest excessively at the top, you put down the DB or come off the Pull-Up Bar.

[Scale 1]:

No Change

[Scale 2]:

Scaled Pistols (box, foot wrap etc..)

Knee Tucks

After Party

Metcon (Distance)

20 Minutes for Distance of:

Bike,

Row,

or Run

* You can alternate between modalities or commit to one for the WOD time.

[Scale 1 & 2]:

No Change

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