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

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Strength

20 Mins. to build to a 10-Rep Max Front Squat.

Front Squat

Conditioning

10 Min. Time Cap.

Baseline (Time)

500m Row

40 Air Squat

30 Ab-Mat Sit-Ups

20 Push Ups

10 Pull-Ups

[Scale 1]:

500m Row

35 Air Squats

25 Ab-Mat Sit-Ups

15 Push Ups

10 Pull-Ups

[Scale 2]:

500m Row

20 Air Squats

20 Ab-Mat Sit-Ups

10 Push Ups

10 Ring Rows