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

Strength

Every 90 Seconds for 12 Minutes:

1 Strict Press @ 75% 1rm, Climbing

10 Renegade Rows (70/50 per hand)

[Scale 1]:

1 Strict Press @ 75% 1rm, Across

10 Renegade Rows (55/35 per hand)

[Scale 2]:

1 Strict Press @ Moderate Weight, Climbing

10 Renegade Rows (30/20 per hand)

Strict Press (8 x 1 @ 75% 1rm, Climbing)

Renegade Row (8 x 10 @ 70/50 per hand)

Conditioning

15 Minute Time Cap.

Metcon (Time)

10 Alternating Pistols

10 Yard Handstand Walk

20 Alternating Pistols

20 Yard Handstand Walk

30 Alternating Pistols

30 Yard Handstand Walk

40 Alternating Pistols

40 Yard Handstand Walk

[Scale 1]:

10 Scaled Alternating Pistols

1 Wall Walk

20 Scaled Alternating Pistols

2 Wall Walks

30 Scaled Alternating Pistols

3 Wall Walks

40 Scaled Alternating Pistols

4 Wall Walks

[Scale 2]:

10 Box Step Ups (24/20)

10 Yard Bear Crawl

20 Box Step Ups (24/20)

20 Yard Bear Crawl

30 Box Step Ups (24/20)

30 Yard Bear Crawl

40 Box Step Ups (24/20)

40 Yard Bear Crawl