Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Every 2:30 Minutes for 5 Sets of:
1 Back Squat @ 80% 1RM, Climbing
[Scaling Suggestions]:
[Scale 1]:
1 Back Squat @ 80% 1RM, Across
[Scale 2]:
3 Back Squat @ Light to Moderate Weight for Technique
Back Squat (5 x 1 @ 80% 1RM, Climbing)
After Party
Metcon (3 Rounds for time)
3 MAX EFFORT Sets Each For Time of:
Prowler Sprints!
1 Set is:
20ft Sprint (90/70) + Prowler
40ft Sprint (90/70) + Prowler
60ft Sprint (90/70) + Prowler
* High Handles Down, Low Handles Back.
[Scaling Suggestions]:
[Scale 1]:
No Change
[Scale 2]:
Same Distance
Weight (70/50) + Prowler