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

Workout of the Day

25 Minute Time Cap.

Metcon (Time)

5 Rounds of:

15 Dumbbell Thrusters (50/35 per hand)

50 Double Unders

3 Rope Climbs (15′)

[Scale 1]:

5 Rounds of:

15 Dumbbell Thrusters (35/25 per hand)

35 Double Unders

3 Rope Climbs (10′)

[Scale 2]:

5 Rounds of:

10 Dumbbell Thrusters (25/15 per hand)

50 Single Unders

3 Rope Get-Ups

After Party

12 Minute Time Cap.

Metcon (Time)

150m Row

* Rest :10

250m Row

* Rest :20

350m Row

* Rest :30

500m Row

* Rest :30

350m Row

* Rest :20

250m Row

* Rest :10

150m Row

* Subtract 2 Minutes from total time = your score.

[Scale 1]:

No Change

[Scale 2]:

100m Row

* Rest :10

200m Row

* Rest :20

300m Row

* Rest :30

400m Row

* Rest :30

300m Row

* Rest :20

200m Row

* Rest :10

100m Row