Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 20 Minute Soft Time Cap
Metcon (AMRAP – Rounds and Reps)
With a continuously running clock…
Minute One: 1 Pull-Up
Minute Two: 2 Pull-Ups
Minute Three: 3 Pull-Ups
…continuing until you can no longer complete the designated reps within the minute.
Use as many sets each minute as needed.
[Scaling Suggestions]:
[Scale 1]:
Perform RX if you are capable of performing 10 unbroken pull-ups.
[Scale 2]:
Barbell Pull-Ups, choose a difficulty that allows you to execute no less than 5 and no more than 10 consecutive pull-ups before starting.
After Party
Complete Part A.) with a 6 Minute Time Cap, Rest 2 Minutes, then complete Part B.)
Metcon (Time)
3 Rounds of:
10 Dumbbell Front Squat*
10 Dumbbell Push Press
* You Pick The Weight
[Scaling Suggestions]:
[Scale 1 & 2]:
None
Metcon (AMRAP – Reps)
1 Attempt for Max Reps of:
Dumbbell Thruster
* Use Weight from Part A.), Record Weight in Comments.