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

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Workout of the Day

* Spend 10 Minutes on each piece building to a heavy weight for the day.

A: Overhead Squat (10 Mins. to lift a heavy single)

B: Front Squat (10 Mins. to lift a heavy single)

C: Back Squat (10 Mins. to lift a heavy single)

After Party

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

10 Dumbbell Muscle Snatch (50/35)

10 Burpees

[Scale 1]:

10 Dumbbell Muscle Snatch (40/25)

10 Burpees

[Scale 2]:

10 Dumbbell Muscle Snatch (25/15)

10 Burpees