Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 3 Minutes for 3 Sets:
5 Strict Press @ 70% 1RM, Climbing
[Scaling Suggestions]:
[Scale 1]:
5 Strict Press @ 70% 1RM, Across
[Scale 2]:
5 Strict Press @ Moderate Weight that allows good technique
Strict Press (5 x 5 @ 70% 1RM Climbing)
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
300m Row
3 Rope Climbs (15′)
[Scaling Suggestions]:
[Scale 1]:
20 Minute AMRAP of:
300m Row
3 Rope Climbs (10′)
[Scale 2]:
20 Minute AMRAP of:
300m Row
3 Rope Get-Ups