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8
Aug

Wednesday 080917

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

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Workout of the Day

* Spend 10 Minutes for parts A, B, & C building to a heavy lift for the day.

A: Hang Power Clean (10 Mins. to lift a heavy single.)

B: Hang Power Snatch (10 Mins. to lift a heavy single.)

C: Push Jerk (10 Mins. to lift a heavy single.)

After Party

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

200m Row Sprint

50m Handstand Walk

50m Farmer’s Carry (70/53 per Hand)

* Every 25m = 1 rep

[Scale 1]:

200m Row Sprint

25m Handstand Walk / Attempts

50m Farmer’s Carry (53/45 per hand)

[Scale 1]:

200m Row Sprint

50m Bear Crawl

50m Farmer’s Carry (45/35 per hand)

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