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13
Dec

Wednesday 121416

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

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Strength

* Build to a heavy single rep in 15 Minutes.

Snatch Balance (Heavy Single)

Workout of the Day

Metcon (Weight)

On the Minute for 15 Minutes:

Minute 1: 50ft Mixed Carry / Side (53/35)

Minute 2: 10 Superman Rocks + :10 HOLD in remaining time.

Minute 3: 10 Hollow Rocks + :10 HOLD in remaining time.

[Scale 1]:

Weight (45/30)

No Other Changes

[Scale 2]:

Weight (35/26)

8 Superman Raises + :10 HOLD

8 Hollow Raises + :10 HOLD

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