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

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Workout of the Day

Every 3 Minutes for 5 Sets of:

5 Push Jerks @ 80% 1RM, Climbing

[Scale 1]:

5 Push Jerks @ 80% 1RM, Across

[Scale 2]:

5 Push Jerks @ Moderate Weight

Push Jerk (5 x 5 @ 80% 1RM, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

8 Burpees

6 One Arm Dumbbell Push Press / Side (50/35)

[Scale 1]:

Dumbbell (45/20)

[Scale 2]:

Squat Thrust

Dumbbell (25/15)