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

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Strength

* Complete in 12 Minutes, rest as needed.

Focus more on the technique of this skill than the weight.

Windmill (3 x 5 / Side @ Light to Moderate Weight)

Use Kettlebells or Dumbbells.

Workout of the Day

Metcon (Calories)

20 Minute AMRAP of:

5 Pull-Ups

10 Push Ups

15 Air Squats

20 Pulls on the Rower

* Score is total calories pulled at the end of 20 Minutes.

[Scale 1]:

No Change

[Scale 2]:

20 Minute AMRAP of:

4 Barbell Pull-Ups

8 Segmented Push Ups

12 Air Squats

20 Pulls on the Rower