Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 25 Minute Time Cap
Lift 10,000 lbs.! (Time)
1 Round is:
1 Back Squat +
1 Strict Press +
1 Deadlift
* You can use any weights on the lifts and the WOD can be completed in any amount of rounds. You get 1 barbell.
Example:
Coach Chris performs 1 Back Squat at 225 lbs., changes the weight and performs 1 Strict Press at 135 lbs., then changes the weight again and hits 1 Deadlift at 275 lbs. 185 + 110 + 205 = 500 total lbs. lifted! He has 19 more rounds to go until he lifts 10,000 total lbs.!
After Party
* 10 Minute Time Cap
Metcon (Time)
3 Rounds of:
100 ft Bear Crawl
100 ft Broad Jump
[Scale 1]:
No Change
[Scale 2]:
50 ft Bear Crawl
50 ft Broad Jump