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

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Strength

Every 2:30 Complete:

Round 1: 1 x 3 @ 70%

Round 2: 1 x 3 @ 75%

Round 3: 1 x 2 @ 80%

Round 4: 1 x 2 @ 85%

Round 5-7: 1 Back Squat @ 90%, Climbing

[Scaling Suggestions]:

[Scale 1]:

Increase weight Rounds 1-4. Stay at 90% Across Rounds 5-7.

[Scale 2]:

3 Back Squats @ Moderate weight for all sets. Increase weight every other round.

A.): Back Squat (1 x 3 @ 70%, 1 x 3 @ 75%)

B.): Back Squat (1 x 2 @ 80%, 1 x 2 @ 85%)

C.): Back Squat (3 x 1 @ 90% Climbing)

After Party

Metcon (AMRAP – Reps)

10 Minute AMRAP of:

100 Burpees

MAX Muscle Ups

[Scaling Suggestions]:

[Scale 1]:

70 Burpees

MAX Muscle Ups

[Scale 2]:

50 Burpees

MAX Muscle Up Transitions