Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Every 2:30 Minutes for 5 Sets complete:
5 Front Squats @ 80% 1RM, Climbing
[Scaling Suggestion]:
[Scale 1]:
5 Front Squats @ 80% 1RM, Across
[Scale 2]:
5 Front Squats @ 60% 1RM, Climbing
5 x 5: Front Squat (@ 80% 1RM, CLIMBING)
After Party
Montoya (AMRAP – Rounds and Reps)
8 Minute AMRAP off:
7 Chin-Ups
14 Goblet Squats (70/53)
7 Ring Dips
14 Russian Kettlebell Swings (70/53)
[Scaling Suggestions]:
[Scale 1]:
No Change
[Scale 2]:
8 Minute AMRAP of:
7 Supine Ring Rows
14 Goblet Squats (45/35)
7 Push-Ups
14 Russian Kettlebell Swings (45/35)