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

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Skills Practice

Metcon (AMRAP – Reps)

On the Minute x 10 for Quality:

ODD: MAX Set of Double Unders

EVEN: 8 Renegade Rows / Side*

* You choose the weight.

* Record the best set of double unders (put row weight in the comments).

[Scale 1]:

No Change

[Scale 2]:

Max Single Unders or Double Under Attempts

Workout of the Day

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
[Scale 1]:

20 Minute AMRAP of:

400m Run

Max Rep Chin Ups

[Scale 2]:

20 Minute AMRAP of:

400m Run

20 Barbell Pull-Ups