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

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Workout of the Day

25 Minute Time Cap.

Metcon (Time)

5 Rope Climb (15′)

75 Thrusters (75/55)

50 Dips

5 Rope Climbs (15′)

50 Overhead Squats (75/55)

75 Sit-Ups

5 Rope Climbs (15′)

[Scale 1]

75 Thrusters (55/35)

30 Dips

50 Overhead Squats (55/35)

75 Sit-Ups

Rope Climbs: Scale to 3 to 15′ or 5 to 10′.

[Scale 2]:

5 Rope Get-Ups

75 Thrusters (25/15)

30 Scaled Dips

5 Rope Get-Ups

50 Overhead Squats (25/15)

75 Sit-Ups

5 Rope Get-Ups