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

Strength

On the Minute x 20:

ODD: 1 Back Squat @ 75% 1rm, Climbing

EVEN: SPRINT – 3 Burpees + 5 Box Jumps (30/24)

* Increase the weight on the back squat building to as heavy a weight as possible. Record the time to complete the Sprint every even round.

[Scale 1]:

ODD: 1 Back Squat @ 75% 1rm, Across

EVEN: Box Height (24/20)

[Scale 2]:

ODD: 1 Back Squat @ Moderate Weight

EVEN: Box Height (20/12)

ODD: Back Squat (10 x 1 @ 75%, Climbing OTM)

EVEN: Metcon (10 Rounds for time)

SPRINT!

3 Burpees

5 Box Jumps (30/24)

* Record the time for each round.

[Scale 1]:

Box Height (24/20)

[Scale 2]:

Box Height (20/12)

Conditioning

5 Minute Time Cap.

500m Row (Time)

Max Effort 500m Row
No scaling – GO ALL OUT!