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

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Strength

Build to a 5-Rep MAX in 20 Minutes.

Bench Press (5-Rep MAX)

Conditioning

8 Minute Time Cap.

Metcon (Time)

42-30-18 of:

Dumbbell Floor Press * (50/35 per hand)

Renegade Row (50/35 per hand)

* On the Floor Press both arms start extended, but only one works at a time. For both movements alternate which arm presses or pulls and accumulate a total of 42, 30, or 18 reps.

[Scale 1]:

Dumbbells (40/30 per hand)

[Scale 2]:

Dumbbells (25/15 per hand)