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

View Public Whiteboard

Strength

* Build to a heavy single in 12 minutes or practice / warm-up to WOD weight.

Overhead Squat (Heavy Single)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

5 Chest to Bar Pull-Ups

10 Ring Dips

15 Overhead Squats (95/65)

[Scale 1]:

20 Minute AMRAP of:

3 Chest to Bar Pull-Ups

7 Ring Dips

12 Overhead Squats (75/55)

[Scale 2]:

20 Minute AMRAP of:

5 Pull-Ups or Barbell Pull-Ups

10 Ring or Regular Push-Ups

15 Overhead Squats (55/35) or Air Squats