Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Metcon (Weight)
On the Minute x 10:
ODD: 3 Weighted Dips, Climbing
EVEN: :20 Support HOLD + :20 Bottom of Dip HOLD
* Record the ending Ring Dip weight, if unweighted record body weight. In the comments note other scaling.
[Scale 1]:
3 Unweighted Ring Dips
:10 Support HOLD + :10 Bottom of Dip HOLD
[Scale 2]:
5 Ring Push-Ups
:10-:20 Support HOLD + :10-:20 Bottom of Ring Push-Up HOLD
Workout of the Day
* 22 Minute Time Cap
Metcon (Time)
5 Rounds of:
25 Wall Balls (20/14)
30 Pull-Ups
[Scale 1]:
5 Rounds of:
25 Wall Balls (14/10)
20 Pull-Ups
[Scale 2]:
5 Rounds of:
20 Wall Balls (10/8)
20 Barbell Pull-Ups