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

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Workout of the Day

* 15 Minute Time Cap

Metcon (Time)

50 Muscle Ups

[Scale 1]:

30 Muscle Ups

[Scale 2]:

50 Muscle Up Transitions

After Party

BodyPump! (AMRAP – Reps)

Tabata (:20 On, :10 Off) of:

Barbell Bicep Curl (45/35)

AbMat Sit-Ups

Banded Tricep Push Down

* Alternate between exercises for a total of 24 Rounds.

** INSTANT 25 Burpee penalty for dropping an empty barbell.