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

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Strength

Every 3 Minutes for 5 sets Complete

2 Paused Overhead Squats @ 70% 1RM, Climbing – :3 Pause

[Scaling Suggestions]:

[Scale 1]:

2 Paused Overhead Squats @ 70% 1RM, Across – :3 Pause

[Scale 2]:

2 Paused Overhead Squats @ Moderate Weight for Technique – :3 Pause

Paused Overhead Squat (5 x 2 @ 70% 1RM, Climbing – :3 Pause)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

50 Double Unders

10 Back Squat (135/95)

[Scaling Suggestions]:

[Scale 1]:

10 Minute AMRAP of:

35 Double Unders / Attempts

10 Back Squat (135/95)

[Scale 2]:

10 Minute AMRAP of:

50 Single Unders

10 Back Squat (95/65)