Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
* 15 Minutes to build to a heavy weight for the complex.
Squat Complex (Heavy As Possible)
1 Front Squat+
1 Back Squat
* Re-rack the bar after the Front Squat and immediately take it off again for the Back Squat.
Workout of the Day
* 20 Minute Time Cap
Metcon (10 Rounds for time)
10 Rounds of:
200m SPRINT
* Rest as needed between rounds. Record the time for each round individually.
[Scale 1]:
No Change
[Scale 2]:
6 Rounds of:
200m SPRINT
* Rest as needed between rounds.
If unable to run 1 mile in less than 10 minutes scale to 6 rounds.