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

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Strength

15 Mins. to build to a new 1-rep max Push Press.

Push Press

Conditioning

Metcon (5 Rounds for reps)

Complete Five,

3 Min. Rounds of:

20 Push Press (135/95)

MAX Weighted Pull-Ups

REST 2 Mins. b/t Rounds.

Each round, decrease weight on the pull-up and record the reps completed.

Men’s Pull-Up Wt.

50-40-30-20-10

Ladies Pull-Up Wt.

25-20-15-10-5

[Scale 1]:

Barbell (115/75)

Pull-Up Wt. (25/15)

[Scale 2]:

Barbell (95/65)

Regular or Barbell Pull-Ups