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

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Workout of the Day

* 20 Minute Time Cap

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
[Scale 1]:

5 Rounds of:

400m Run

15 Overhead Squats (75/55)

[Scale 2]:

5 Rounds of:

200m Run

10 Overhead Squats (55/35) *

* Scale to Front Squats if arms bend on OHS.

After Party

Metcon (AMRAP – Reps)

Tabata (16 Rounds)

:20 On/:10 Off

AB Mat Sit-Ups

GrassHoppers

CandleSticks

Plank Up/Downs

* Alternate the exercise each round.