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

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Workout of the Day

* 16 Minute Time Cap

2016 Regionals Event 5 (Time)

3 Rounds of:

400m Run

40 GHD Sit-Ups

7 Deadlifts (405/275)

[Scaling Suggestions]:

[Scale 1]:

3 Rounds of:

400m Run

40 V-Ups

7 Deadlifts (315/205)

[Scale 2]:

3 Rounds of:

400m Run

20 AB Mat Sit-Ups

7 Deadlifts (185/125)

After Party

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP for QUALITY of:

1 Rope Climb (15′)

6 Tuck Jumps

Go about this with a more casual pace than your typical WOD, fewer rounds with perfect movement quality is more important here than a large number of rounds.

[Scaling Suggestions]:

[Scale 1]:

1 Rope Climb (10′)

6 Tuck Jumps

[Scale 2]:

3 Rope Get-Ups

6 Vertical Jumps