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13
Feb

Tuesday 021417

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

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Workout of the Day

* 7 Minute Time Cap

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
[Scale 1]:

30 Clean & Jerks (95/65)

[Scale 2]:

60 Kettlebell Swings (53/35)

After Party

* Complete within 12 Minutes.

Take 3 Attempts at Parts A, B, C, and D. Cycle between exercises and record the best result for each part.

A: Metcon (AMRAP – Reps)

MAX Set of: L-Sit Pull-Ups

[Scale 1]:

Max Set of: Pull-Ups (Knees Tucked)

[Scale 2]:

Max Set for TIME of: Hanging L-Sit or Knees Tucked.

* Record Time if scaling to comments.

B: Metcon (Distance)

MAX Set of: Handstand Walk (Distance)

[Scale 1]:

MAX Set of: Inverted Shoulder Taps on the Wall

[Scale 2]:

MAX Set of: Wall Walks

* Record reps in comments if scaling.

C: Metcon (AMRAP – Reps)

MAX Set of: Pull-Ups

[Scale 1]:

MAX Set of: Chin-Ups

[Scale 2]:

Max Set of: Ring Rows

D: Metcon (Time)

MAX Set of: Handstand HOLD

[Scale 1]:

MAX Set of: Pike HOLD

[Scale 2]:

MAX Set of: Plank Forearm HOLD

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