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

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Strength

* Find a 1RM in 15 Minutes

Front Squat

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Wall Balls (30/20)*

10 Hand Release Push-Ups

10 AB Mat Sit-Ups

* Increase the repetitions for each exercise by 1 rep at the start of every new round.

* 10ft Target for both men and ladies.

[Scale 1]:

Wall Ball (20/14)

[Scale 2]:

Wall Ball (14/10) w/ Normal Target Heights.