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

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Strength

On the Minute x 10:

ODD: 10 DB Push Press

EVEN: 5 DB Renegade Row / Side

ODD: Dumbbell Push Press (@ You Pick Weight)

EVEN: Renegade Row (@ You Pick Weight)

Workout of the Day

* 28 Minute Time Cap.

Good, very good, and great times for this workout would be under 26:00, 23:30, and 21:00 minutes respectively.

Flashpoint (Time)

Run or Row 1600m

* Rest 3 Minutes

Run or Row 1200m

* Rest 2 Minutes

Run or Row 800m

* Rest 1 Minute

Run or Row 400m

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

Run or Row for 8 Minutes

* Rest 3 Minutes

Run or Row for 6 Minutes

* Rest 2 Minutes

Run or Row for 4 Minutes

* Rest 1 M inute

Run or Row for 2 Minutes