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

Workout of the Day

30 Minute Time Cap.

The Bear Complex (Weight)

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

After Party

6 Minute Time Cap.

Metcon (Time)

7 Rounds of:

7 Burpees

7 Air Squats

[Scale 1]:

No Change

[Scale 2]:

5 Rounds of:

5 Burpees

5 Air Squats