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4
Jun

Monday 060517

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

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Skills Practice

* 15 Minute Time Cap

Metcon (No Measure)

3 Sets for Quality of:

:30 Hang

10 Goblet Squats *

:30 Plank

10 Kettlebell Swings *

10 Toes to Bar or Knee Tucks

10 Handstand Push-Ups or Hand Release Push-Ups

Workout of the Day

* 15 Minute Time Cap

Ultimate Warrior (Time)

21-15-9 of:

Thrusters, 135/95

Bar Muscle ups
[Scale 1]:

21-15-9 of:

Thrusters (115/75)

15-12-9 of:

Bar Muscle Ups

[Scale 2]:

21-15-9 of:

Thrusters (95/65)

Muscle Up Transitions

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