Albany CrossFit – Albany CrossFit: WOD – (Be)tter
40 Min. Time Cap.
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
VOLUME: Scale to 4 Rounds or reduce reps to 20 to 25 if the first round takes longer than 7 to 8 mins.
RUN: 1.5 Mile (2.5 kilometer) Bike or 1,000m Row. Reduce the distance if you are pushing 4.5 mins at this station.
KBS: Reduce the weight to complete sets of 10 to 15 reps in a row each set with good form.
PULL-UPS: Barbell Pull-Ups or Ring Rows