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

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Workout of the Day

* 20 Minute Time Cap

Flashback (Time)

In Teams of 2 Complete:

Run or Row 400m

* Rest 1 Minute

Run or Row 800m

* Rest 2 Minutes

Run or Row 1,200m

* Rest 3 Minutes

Run or Row 1,600m

* Divide the work evenly between both partners.

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2 & 3]:

No Change

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 16 Rounds)

Push-Ups

Pull-Ups

* Alternate Movements Each Round

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

Segmented Push-Ups

Ring Rows