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

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Workout of the Day

15 Minute Time Cap

Metcon (Time)

3 Rounds of:

20 Toes to Bar

20 Ring Dips

400m Run

[Scale 1]:

3 Rounds of:

15 Toes to Bar

15 Matador Dips

400m Run

[Scale 2]:

3 Rounds of:

20 Knee Tucks

15 Push Ups

200m Run

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

50′ Farmers Carry (70/53)

10 Alternating Pistols

50′ Handstand Walk

10 Alternating Renegade Rows (70/53)

[Scale 1]:

Kettlebell Weight (53/45)

25′ HS Walk

[Scale 2]:

Kettlebell Weight (45/35)

Scaled Pistols

50′ Bear Crawl