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

Workout of the Day

15 Minute Time Cap.

Metcon (Time)

30 Overhead Squats (115/75)

15 Muscle Ups

20 Overhead Squats (115/75)

10 Muscle Ups

[Scale 1]:

30 Overhead Squats (95/65)

10 Muscle Ups

20 Overhead Squats (95/65)

5 Muscle Ups

[Scale 2]:

30 Overhead Squats (45/35)

15 Muscle Up Transitions

20 Overhead Squats (45/35)

10 Muscle Up Transitions

After Party

Metcon (Distance)

2 Minute Row (SR 22)

1 Minute Rest

2 Minute Row (SR 24)

1 Minute Rest

2 Minute Row (SR 26)

1 Minute Rest

2 Minute Row (SR 28)

1 Minute Rest

2 Minute Row (SR 30)

1 Minute Rest

* SR = Stroke Rate. Try to beat your previous 500m split each round.