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

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Strength

Every 3 Minutes for 5 Sets:

5 Front Squats @ 80% 1RM, Climbing

[Scale 1]:

5 Front Squats @ 80% 1RM, Across

[Scale 2]:

5 Front Squats @ Moderate Weight

Front Squat (5 x 5 @ 80% 1RM, Climbing)

After Party

* 10 Minute Time Cap

Metcon (Time)

3 Rounds of:

12 Calorie Bike

12 Box Jump Overs (24/20)

[Scale 1]:

No Change

[Scale 2]:

3 Rounds of:

8 Calorie Bike

12 Box Jumps (20/12)