Announcements

The 5pm and 6pm will be canceled for our Friday Night Fights event!

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

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Workout of the Day

Spend 10 Minutes Warming up to 80% 1RM Deadlift.

Then,

10 Minute EMOM of:

ODD: 3 Deadlifts. Climbing, Start at 80% 1RM

EVEN: :20 Hollow Rock + :20 Superman Rock

ODD:: Deadlift (5 x 3 Climbing, Start at 80% 1RM)

EVEN:: Hollow Rock + Superman Rock

:20 + :20, Record All Reps.

After Party

* 8 Minute Time Cap

Deadbolt (Time)

300m Row

5 Pull Ups

10 Push Ups

15 Air Squats

300m Row

15 Air Squats

10 Push Ups

5 Pull Ups

300m Row

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

Ring Rows

Segmented or Box Push Ups