Announcements
OCR class is canceled tomorrow – Saturday 8/5. Good luck to all those participating in the Spartan race!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Rest 3 Minutes between parts A, B, and C.
A: Metcon (AMRAP – Reps)
3 Rounds of:
1 Minute: MAX Cal Bike
* :30 REST
1 Minute – AMRAP of:
5 Pull-Ups
5 Push-Ups
* :30 REST
[Scale 1]:
3-5 Pull-Ups
3-5 Push-Ups
[Scale 2 & 3]:
3-5 Ring Rows
3-5 Segmented Push-Ups
B: Metcon (AMRAP – Reps)
3 Rounds of:
1 Minute: MAX Cal Row
* :30 REST
1 Minute – AMRAP of:
5 Knees 2 Elbow
5 Burpees
* :30 REST
[Scale 1]:
3-5 Toes 2 Bar
3-5 Burpees
[Scale 2 & 3]:
3-5 Knee Tucks
3-5 Burpes
C: Metcon (AMRAP – Reps)
3 Rounds of:
1 Minute: MAX Double Unders
* :30 REST
1 Minute – AMRAP of:
5 Handstand Push-Ups
5 Pistols
* :30 REST
[Scale 1]:
3-5 Handstand Push-Ups (2-3 AB Mats)
3-5 Scaled Pistols
[Scale 2 & 3]:
3-5 DB Strict Press
3-5 Lunges