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

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Workout of the Day

* 22 Minute Time Cap.

Metcon (Time)

50 Jumping Lunges

50 Pull-Ups

50 Push Press (95/65)

50 Hip Extensions

50 Burpees

[Scale 1]:

40 Jumping Lunges

40 Pull-Ups

40 Push Press (75/55)

40 Good Mornings (45/35)

40 Burpees

[Scale 2]:

30 Jumping Lunges

30 Ring Rows

30 Push Press (55/35)

30 Good Mornings (35/15)

30 Burpees

After Party

* 10 Minute Time Cap

1-Mile Run (Time)

Max Effort 1-Mile Run
[Scale 1]:

MAX EFFORT,

1,200m Run

[Scale 2]:

MAX EFFORT,

800m Run