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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

400m Run

MAX Overhead Squat (Body Weight)

[Scale 1]:

400m Run

75% Body Weight

[Scale 2]:

50% Body Weight

After Party

* Complete A, then B, then finally C in 12 Minutes. Rest as needed between sets.

For A and B, use the columns on the rig to help keep your posture: head, shoulders, hips should be touching. Knees are bent. You may need to use different weights for each exercise.

A: Dumbbell Front Raise (4 x 8)

B: Dumbbell Hammer Curl (4 x 8)

C: Dumbbell Forearm Curls (4 x 8)