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

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Strength

20 Minutes to build to a 5,3, and 1-REP Maxes.

A: Push Press (5-Rep MAX)

B: Push Press (3-Rep MAX)

C: Push Press (1-Rep MAX)

Conditioning

12 Minute Time Cap.

Metcon (Time)

3 Rounds of:

60 Double Unders

21 Kettlebell Thrusters (35/26 per hand)

12 Chest to Bar Pull-Ups

[Scale 1]:

3 Rounds of:

40 Double Unders

15 Kettlebell Thrusters (30/18 per hand)

9 Chest to Bar Pull-Ups or Regular Pull-Ups

[Scale 2]:

3 Rounds of:

60 Single Unders

15 Dumbbell Thrusters (20/10 per hand)

12 Ring Rows