Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Every 2:30 Minutes for 5 Sets:
3 Overhead Squats @ 80% 1RM, Climbing
[Scale 1]:
3 Overhead Squats @ 80% 1RM, Across
[Scale 2]:
3 Overhead Squats @ Moderate Weight
Overhead Squat (5 x 3 @ 80% 1RM, Climbing)
After Party
* 12 Minute Time Cap
Metcon (Time)
2-4-6-8-10-8-6-4-2 of:
Dumbbell Push Press*
Dumbbell Renegade Row*
Box Jumps (30/24)
* You pick the Dumbbell weight, choose something that feels heavy, but doable to complete all sets unbroken.
[Scale 1]:
Box Jump (24/20)
[Scale 2]:
Box Jump (20/12)