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

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Strength

Every 2:30 x 7 of:

1 Back Squat @ 80% 1rm, Climbing

[Scale 1]:

1 Back Squat @ 80% 1rm, Across

[Scale 2]:

1 Back Squat @ Build up to 80% or a moderately heavy weight.

Back Squat (7 x 1 @ 80%, Climbing)

Conditioning

7 Minute Time Cap.

Metcon (Time)

21-15-9 of:

Chest to Bar Pull-Ups

Dips

[Scale 1]:

21-15-9 of:

Pull-Ups

Matador Dips

[Scale 2]:

21-15-9 of:

Ring Rows

Push-Ups or Scaled Dips