Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 3 Minutes for 5 Sets:
A1.) 5 Push Press @ 70% 1RM, Across
A2.) 10 Renegade Rows (53/35)
[Scale 1]:
A1.) 5 Push Press @ 70% 1RM, Across
A2.) 10 Renegade Rows (45/30)
[Scale 2]:
A1.) 5 Push Press @ Moderate Weight, Across
A2.) 10 Renegade Rows (35/20)
Push Press (5 x 5)
Renegade Row (5 x 10 )
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP of:
25 Double Unders
5 Burpee Bar Muscle Ups
[Scale 1]:
7 Minute AMRAP of:
25 Double Unders
5 Burpee Chest to Bar or Regular Pull-Ups
[Scale 2]:
7 Minute AMRAP of:
25 Single Unders
5 Burpees
5 Barbell Pull-Ups