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19
Feb

Tuesday 022018

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

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Conditioning

15 Minute Time Cap

Metcon (Time)

12-9-6 of:

Hang Squat Cleans (165/115)

Burpee Bar Muscle Ups

[Scale 1]:

12-9-6 of:

Hang Squat Cleans (125/85)

Burpee Chest to Bar Pull-Ups

[Scale 2]:

12-9-6 of:

Hang Squat Cleans (65/45)

Burpees

Strength

Metcon (Distance)

10 Minutes Max Distance Handstand Walk.

* If you can complete 25′ without falling then you are “safe.”

Every 3 falls mid course – stop – and complete:

:30 Chin Over Bar HOLD

20 Alternating Pistols

[Scale 1]:

5 Handstand Walk Attempts

:20 Chin Over Bar HOLD

20 Scaled Pistols

[Scale 2]:

Around the Worlds

* Same rules as RX. If you make it around the box you’re “safe.” Every 3 stops while traveling around the block – stop and complete:

:20 Chin Over Barbell HOLD

20 Walking Lunges

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