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

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Workout of the Day

* 9 Minute Time Cap

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
[Scale 1]:

15-12-9 of:

Deadlifts (155/105)

Handstand Push-Ups

[Scale 2]:

21-15-9 of:

Good Morning (45/35)

Dumbbell Push Press (45/30)

After Party

Metcon (AMRAP – Reps)

3 Rounds of:

:30 MAX Calorie Assault Bike

:30 Rest

:30 MAX Double Unders

:30 Rest

:30 MAX Calorie Row

:30 Rest

:30 MAX Burpee

:30 Rest

[Scale 1]:

No Change

[Scale 2]:

Sub Double Attempts or Single Unders for station 2.