Announcements

Endurance Class is canceled this Saturday (7/11).
Homework from Coach Jim: Run 5 Miles and post your time to the Endurance Club’s Facebook group.

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

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Warm-Up

Metcon (No Measure)

3 Sets of:

200m Run

8 Hand Release Push-Ups

5 Inchworms

:20 Pull-Up Bar Hang

Workout of the Day

WOD Instructions:

7 Attempts to build to a 1RM Strict Press & Weighted Pull-Up.

Hit a Weighted Pull-Up attempt immediately after each set of Strict Presses.

If you have previously recorded Maxes you can attack it this way:

[Warm-Up]

[First 10 Minutes]

55% x 3

60% x 3

65% x 2

70% x 1

[Second 10 Minutes]

75% x 1

80% x 1

85% x 1

92% x 1

97% x 1

PR ATTEMPT x 1

A1.): Metcon (Weight)

Strict Press 1-1-1-1-1-1-1 reps
* 20 Minute Time Cap

A2.): Metcon (Weight)

Weighted Pull-Up 1-1-1-1-1-1-1 reps
* 20 Minute Time Cap

After Party

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

6 Kettlebell Swings (53/35)

20 Double Unders