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

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Strength

Every 2:30 for 7 Sets:

1 TEMPO Overhead Squat @ 70% 1RM, Climbing

TEMPO = :5 Down, :3 Pause at Bottom, Normal Up

[Scale 1]:

1 TEMPO Overhead Squat @ 70% 1RM, Across

[Scale 2]:

1 TEMPO Overhead Squat @ Moderate Weight

Overhead Squat (7 x 1 @ 70% 1RM, Climbing)

Workout of the Day

Metcon (AMRAP – Reps)

3 Rounds of:

:30 MAX Burpees

* :30 Rest

:30 MAX Kettlebell Deadlifts (70/53)

* 30 Rest

:30 MAX Toes 2 Bar

* :30 Rest

:30 MAX Russian Kettlebell Swings (70/53)

[Scale 1]:

No Change

[Scale 2]:

Weight (53/35)

Knee Tucks