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18
Jul

Wednesday 071917

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

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Strength

Metcon (Weight)

On the Minute x 10:

ODD: 3 Weighted Dips, Climbing

EVEN: :20 Support HOLD + :20 Bottom of Dip HOLD

* Record the ending Ring Dip weight, if unweighted record body weight. In the comments note other scaling.

[Scale 1]:

3 Unweighted Ring Dips

:10 Support HOLD + :10 Bottom of Dip HOLD

[Scale 2]:

5 Ring Push-Ups

:10-:20 Support HOLD + :10-:20 Bottom of Ring Push-Up HOLD

Workout of the Day

* 22 Minute Time Cap

Metcon (Time)

5 Rounds of:

25 Wall Balls (20/14)

30 Pull-Ups

[Scale 1]:

5 Rounds of:

25 Wall Balls (14/10)

20 Pull-Ups

[Scale 2]:

5 Rounds of:

20 Wall Balls (10/8)

20 Barbell Pull-Ups

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