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

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Workout of the Day

* 25 Minute Time Cap, Choose A or B.

[Scale 1]:

No Change

[Scale 2]:

Run or Row 3k

A: 5k Run (Time)

Max Effort 5k Run

B: 5k Row (Time)

Max Effort 5k Row

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

3 Knees to Elbow

6 Handstand Push-Ups

9 Kettlebell Swings (70/53)

[Scale 1]:

10 Minute AMRAP of:

3 Toes to Bar

6 Handstand Push-Ups (1-2 AB Mats)

9 Kettlebell Swings (53/35)

[Scale 2]:

10 Minute AMRAP of:

3 Knee Tucks

6 Hand Release Push-Ups

9 Kettlebell Swings (35/26)