Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Every 3 Minutes for 15 Minutes of:
5 Back Squats @ 80% 1RM, Climbing
[Scale 1]:
5 Back Squat @ 80% 1RM, Across
[Scale 2]:
5 Back Squat @ Moderate Weight, Climbing
Back Squat (5 x 5 @ 80% 1RM, Climbing)
After Party
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP for QUALITY of:
50ft Mixed Farmers Carry (53/35)
50ft Mixed Farmers Carry (53/35)
15 Burpees
15 Russian Kettlebell Swings (53/35)
Mixed Farmers Carry: Hold a weight overhead with the right arm and another at your side in the left. Walk 50ft, then hold a weight overhead with the left arm and another at your side in the right for a second 50ft walk.
[Scale 1]:
Weight (45/30)
[Scale 2]:
Weight (35/26)