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

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Strength

Use the following Tempo for all Squats 4 Seconds down, 4 second pause, speed on the way up.

Every 3 Minutes for 4 Sets:

4 Back Squats @ 70% 1RM, Across

[Scale 1]:

No Change

[Scale 2]:

4 Back Squats @ Moderate Weight

Back Squat (4 x 4 @ 70% 1RM, Across)

Workout of the Day

* 10 Minute Time Cap

Metcon (Time)

21-15-9 of:

Chest to Bar Pull-Ups

Ring Dips

[Scale 1]:

21-15-9 of:

Pull-Ups

Matador Dips

[Scale 2]:

21-15-9 of:

Barbell Pull-Ups

Push-Ups