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Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Build to a 1RM in 20 Minutes of the Bear Complex.
** It must be a “Strict” Bear Complex: No Thrusters, Squat Cleans, or Jerks.
1RM: Bear Complex
Second Push Press
Same as RX
Hang Power Cleans,
Practice the complex with light to moderate weights focusing on technique.
Tabata Ring Holds (8 Rounds for time)
Tabata (:20 On, :10 Off – 8 Rounds)
Ring Support HOLD
Bottom of Dip HOLD
Same as RX, or mix & match RX & Scale 2.
Top of Ring Push-Up HOLD
Bottom of Ring Push-Up HOLD