Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
15 Minute Time Cap.
Metcon (Time)
21 Back Squat (Body Weight)
7 Rope Climbs (15′)
15 Back Squats (Body Weight)
5 Rope Climbs (15′)
9 Back Squats (Body Weight)
3 Rope Climbs (15′)
[Scale 1]:
21 Back Squat (115/75)
5 Rope Climbs (10′)
15 Back Squats (115/75)
3 Rope Climbs (10′)
9 Back Squats (115/75)
1 Rope Climbs (10′)
[Scale 1]:
21 Back Squat (65/45)
7 Rope Get-Ups
15 Back Squats (65/45)
5 Rope Get-Ups
9 Back Squats (65/45)
3 Rope Get-Ups
Strength
Complete within 15 Minutes, rest as needed between sets.
3 Sets of:
10 Dumbbell Bench Press
15 One Arm Dumbbell Row
Then,
1 Set of:
MAX Dumbbell Bench Press
MAX One Arm Dumbbell Row / Side
* Choose a challenging weight for both exercises.
Use benches and ballistic blocks to support yourself.
Record the weight and max reps for each exercise.