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

Strength

Every 2 Minutes for 14 Minutes:

1 Overhead Squat @ 80% 1rm, Climbing

[Scale 1]:

1 Overhead Squat @ 80% 1rm, Across

[Scale 2]:

1 Overhead Squat @ Moderate Weight, Climbing

Overhead Squat (7 x 1 @ 80% 1rm, Cimbing)

After Party

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

8 Ring Dips

50 Double Unders

[Scale 1]:

8 Minute AMRAP of:

8 Matador Dips

35 Double Unders

[Scale 2]:

8 Minute AMRAP of:

8 Ring Push-Ups

100 Single Unders