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

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Strength

Every 2:30 Minutes for 5 Sets:

5 Thrusters @ 80% 1RM, Climbing

[Scale 1]:

5 Thrusters @ 80% 1RM, Across

[Scale 2]:

5 Thrusters @ Moderate Weight, Climbing

Thruster (5 x 5, Climbing)

After Party

Shuttle Bug II (AMRAP – Reps)

On the Minute x 15:

Minute 1 – :30 MAX 10m Shuttle

Minute 2 – :30 MAX Dead Bug w/ Heart Beat (70/53)

Minute 3 – :30 MAX Kettlebell Swing (70/53)

[Scale 1]:

Kettlebell (53/35)

[Scale 2]:

Kettlebell (45/30)