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

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Strength

15 Minutes to Build to a Heavy Single Rep.

Back Rack Split Jerk (Heavy Single)

Take the bar from the rig.

Workout of the Day

Metcon (AMRAP – Reps)

4 Rounds of:

:30 MAX Calorie Bike

:30 REST

:30 MAX Shoot Through (with Push-Ups & Dips)

:30 REST

:MAX Calorie Row

:30 REST

:30 Air Squats

:30 REST

[Scale 1]:

No Change

[Scale 2]:

Shoot Through between boxes instead of Parallettes.