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

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Strength

Every 2:30 for 4 Sets:

4 Back Rack Lunges / Side @ 155/105, Climbing

[Scale 1]:

4 Back Rack Lunges / Side @ 135/95, Climbing

[Scale 2]:

4 Back Rack Lunges / Side @ 95/65, Climbing

Back Rack Lunge (4 Lunges / Side @ 135/95, Climbing)

Workout of the Day

20 Minute Time Cap.

Bad Karma (Time)

50-40-30-20-10:

Barbell Curls (45/35)

10-20-30-40-50:

Kettlebell Swings (53/35)

[Scale 1]:

Barbell (35/25)

Kettlebell (45/30)

[Scale 2]:

Barbell (25/15)

Kettlebell (35/26)

* Consider scaling reps to 40-30-20-10/10-20-30-40 as well.