Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Metcon (AMRAP – Reps)
1 Minute: Hang Dumbbell Squat Clean (45/25)
1 Minute: Burpees
1 Minute: Toes To Bar
2 Minutes: Hang Dumbbell Squat Clean (45/25)
2 Minutes: Burpees
2 Minutes: Toes 2 Bar
1 Minute: Hang Dumbbell Squat Cleans (45/25)
1 Minute: Burpees
1 Minute: Toes To Bar
[Scaling Suggestions]:
[Scale 1]:
Dumbbell Weight (35/20)
No Other Changes
[Scale 2]:
Dumbbell Weight (25/15)
Knee Tucks
Burpees – No Change!
After Party
Metcon (Weight)
Complete within 15 minutes,
4 SuperSets for QUALITY:
A1.) 6 Alternating Pistols / Side
A2.) 6 Renegade Row / Side*
*Choose a weight that allows for good technique.
** Record Row weight, also log pistol scaling in comments.
[Scaling Suggestions]:
[Scale 1]:
No Change
[Scale 2]:
Pistols off a Box or another scaled variation.