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

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Workout of the Day

* 18 Minute Time Cap

Outbound Flight (Weight)

Weighted Pull-Ups 10 x 3, Climbing

* Rest :45 Seconds between Sets

[Scaling Suggestions]:

[Scale 1]:

Strict Pull-Ups 10 x 3

[Scale 2]:

Negative Pull-Ups 6 x 3

After Party

* 10 Minute Time Cap

2k Row (Time)

Max Effort 2k Row
[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

Row 1,600m