Wednesday 021016

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

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Workout of the Day

* Build to a MAX weight in 20 Minutes.

Squat Complex

1 Front Squat+

1 Back Squat

* Re-rack the bar after the Front Squat and immediately take it off again for the Back Squat.

After Party

Metcon (Weight)

SuperSet of:

B1.) Dumbbell Strict Press [5 x 10]

B2.) Russian Kettlebell Swing [5 x 15]

* You Pick the Weight, No rest between exercises, 90 Seconds rest between sets.

* Record the combined weight used for both exercises.

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