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.
Perform RX if you are capable of performing 10 unbroken pull-ups.
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.
Complete Part A.) with a 6 Minute Time Cap, Rest 2 Minutes, then complete Part B.)
3 Rounds of:
10 Dumbbell Front Squat*
10 Dumbbell Push Press
* You Pick The Weight
[Scale 1 & 2]:
Metcon (AMRAP – Reps)
1 Attempt for Max Reps of:
* Use Weight from Part A.), Record Weight in Comments.