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20
Mar

Monday 032116

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

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Workout of the Day

Every 2:30 Minutes for 5 Sets complete:

5 Front Squats @ 80% 1RM, Climbing

[Scaling Suggestion]:

[Scale 1]:

5 Front Squats @ 80% 1RM, Across

[Scale 2]:

5 Front Squats @ 60% 1RM, Climbing

5 x 5: Front Squat (@ 80% 1RM, CLIMBING)

After Party

Montoya (AMRAP – Rounds and Reps)

8 Minute AMRAP off:

7 Chin-Ups

14 Goblet Squats (70/53)

7 Ring Dips

14 Russian Kettlebell Swings (70/53)

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

8 Minute AMRAP of:

7 Supine Ring Rows

14 Goblet Squats (45/35)

7 Push-Ups

14 Russian Kettlebell Swings (45/35)

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