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

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Workout of the Day

* 15 Minute Time Cap

Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups
[Scaling Suggestions]:

[Scale 1]:

4 Rounds of:

400m Run

2 Burpee Muscle Up

3 Burpee Pull-Ups

* Alter these numbers based on ability, but keep it to 5 total reps.

[Scale 2]:

4 Rounds of:

200m Run

5 Burpee Muscle Up Transitions

After Party

Tabata Renegade Row (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds)

Renegade Rows (53/35)

[Scaling Suggestions]:

[Scale 1]:

Weight (45/30)

[Scale 2]:

Weight (35/26)