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

View Public Whiteboard

🏋🏼‍♂️ STRENGTH

Back Squat Complex

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat
15 minutes to lift as heavy as possible.

🔥 CONDITIONING

Metcon (Time)

“Step Aerobics”

3 Rounds For Time:

30 Slamballs (30/20)

20/14 Calorie Assault Bike

10 Single Dumbbell Box Step-ups (Each Side)

Box: 24/20

Dumbbell: 50/35
The goal is to finish this metcon in 15 minutes or less.