Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 2:30 for 5 Sets:
1 Front Squat + 1 Back Squat @ 80% 1RM Front Squat, Climbing
[Scale 1]:
1 Front Squat + 1 Back Squat @ 80% 1RM Front Squat, Across
[Scale 2]:
1 Front Squat + 1 Back Squat @ Moderate Weight, Climbing
Squat Complex (5 x 1 @ 80% 1RM Front Squat)
1 Front Squat+
1 Back Squat
* Re-rack the bar after the Front Squat and immediately take it off again for the Back Squat.
Workout of the Day
* 10 Minute Time Cap
Metcon (Time)
4 Rounds of:
25 Russian Kettlebell Swings (70/53)
15 Chest to Bar Pull-Ups.
[Scale 1]:
4 Rounds of:
25 Russian Kettlebell Swings (53/35)
15 Pull-Ups.
[Scale 2]:
4 Rounds of:
20 Russian Kettlebell Swings (45/30)
10 Barbell Pull-Ups.