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27
Oct

Sunday 102818

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

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Skills Practice

10 Mins. to practice technique or go heavy.

Record only weights you can complete with both sides.

Turkish Get Up

Conditioning

15 Min. Time Cap.

Liquid Cocaine (Time)

5 Rounds of:

5 Clean and Jerks (155/105)

10 Chest to Bar Pull-Ups

[Scale 1]:

5 Rounds of:

5 Clean and Jerks (135/95)

10 Pull-Ups

[Scale 2]:

5 Rounds of:

5 Clean and Jerks (95/65)

10 Barbell Pull-Ups

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Lizard Pose / Side

1 Min. Archer Pose / Side

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