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

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Workout of the Day

Every 3 Minutes for 21 Minutes:

1 Deadlift @ 80% 1RM, Climbing

[Scale 1]:

1 Deadlift @ 80% 1RM, Across

[Scale 2]:

1 Deadlift @ Moderate Weight, Climbing

Deadlift (7 x 1 @ 80% 1RM, Climbing)

After Party

Metcon (AMRAP – Rounds)

12 Minute AMRAP of:

200m Sprint

100′ Handstand Walk

[Scale 1]:

200m Sprint

50′ Handstand Walk

[Scale 2]:

200m Run

50′ Bear Crawl

:10 to :20 Handstand Hold *

* Kick Up or Walk Walk up the wall and Hold.