Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
3-2-1 Rep Maxes in 20 Minutes
Push Press (3-Rep MAX)
Push Press (2-Rep MAX)
Push Press (1-Rep MAX)
Conditioning
15 Minute Time Cap.
Metcon (Time)
5 Rounds of:
1 Sub :45 250m Row
50 Unbroken Double Unders
* If the row takes longer than :45, or if you trip up on your double unders, redo that segment before moving back to the other exercise.
[Scale 1]:
5 Rounds of:
1 Sub :48 250m Row
100 Unbroken Single Unders
[Scale 2]:
5 Rounds of:
1 Sub :55 250m Row
100 Single Unders *
* Does not have to be unbroken. Push hard for sub :55 on the row.