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

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Strength

* 15 Minutes to Establish a 20RM.

Start at 50-60% 1RM and climb from there. Hit sets of 8-10 while warming up, save your legs, lungs, and mind for serious attempts.

20RM: Back Squat

Workout of the Day

* 12 Minute Time Cap

Work to finish the run in less than 2 minutes. Complete the Pull Ups in no more than 2 sets.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

3 Rounds of:

200m Run

21 Kettlebell Swings (35/26)

12 Barbell Pull-Ups