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

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Workout of the Day

Every 2:30 for 5 Sets:

1 Front Squat @ 80% 1RM, Climbing

[Scaling Suggestions]:

[Scale 1]:

1 Front Squat @ 80% 1RM, Across

[Scale 2]:

3 Front Squat @ Light to Moderate Weight for Technique

Front Squat (5 x 1 @ 80% 1RM, Climbing)

After Party

Bootcamp (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

12 Air Squats

9 Hollow Raises

6 Pull-Ups

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

6 Minute AMRAP of:

12 Air Squats

9 Hollow Raises (Knees Tucked)

6 Ring Rows