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

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Strength

Strict Press Pyramid!

With a Running Clock:

0:00 – 5:00 – 5RM

5:00 – 10:00 – 4RM

10:00 – 15:00 – 3RM

15:00 – 20:00 – 2RM

20:00 – 25:00 – 1RM

A.): Strict Press (5RM)

B.): Strict Press (4RM)

C.): Strict Press (3RM)

D.): Strict Press (2RM)

E.): Strict Press (1RM)

After Party

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

1 Muscle Up

30 Double Unders

[Scale 1]:

1 Chest 2 Bar Pull-Up

1 Ring Dip

20 Double Unders

[Scale 2]:

3 Muscle Up Transitions

30 Single Unders