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

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Strength

Every 3 Minutes for 15 Minutes:

5 Deadlifts @ 80% 1RM, Climbing*

* Overhand Grip Only.

[Scale 1]:

5 Deadlifts @ 80% 1RM, Across

[Scale 2]:

5 Deadlifts @ Moderate Weight, Climbing

Deadlift (5 x 5 @ 80% 1RM, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP for QUALITY of:

10 Supine Ring Rows*

10 Alternating Pistols

* Feet elevated on Box (24/20). Body parallel to floor.

[Scale 1]:

10 Supine Ring Rows*

10 Scaled Pistols

* Feet on floor, plate, or block. Body parallel to floor.

[Scale 2]:

7 Difficult Ring Rows

10 Scaled Pistols or Lunges