Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 15 Minute Time Cap
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
[Scale 1]:
5 Rounds of:
400m Run
12 Overhead Squats (75/45)
[Scale 2]:
4 Rounds of:
200m Run
15 Front Squats (55/35)
After Party
Metcon (AMRAP – Reps)
Death By…
Legless Rope Climb (15′)
Example:
Minute 1: 1 Legless Rope Climb
Minute 2: 2 Legless Rope Climbs
Minute 3: 3 Legless Rope Climbs…
…Continue adding (1) climb every minute until you can no longer complete all the work.
[Scale 1]:
Regular Rope Climb (15-10′)
[Scale 2]:
Rope Get-Ups