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

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Workout of the Day

Every 2:30 Minutes for 5 Sets:

1 Front Squat +

1 Back Squat @ 80% 1RM FS, Climbing

[Scaling Suggestions]:

[Scale 1]:

1 Front Squat +

1 Back Squat @ 80% 1RM FS, Across

[Scale 2]:

1 Front Squat +

1 Back Squat @ Moderate Weight

Squat Complex (5 x 1 @ 80% 1RM FS, Climbing)

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

Rowing Intervals (:30/:30) (Calories)

10 Rounds of:

MAX Calories in :30

* Rest :30
[Scaling Suggestions]:

[Scale 1 & 2]:

No Change