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25
Mar

Saturday 032616

Announcements

Easter Sunday (3/27): The building will be closing at 1:00pm. Please plan workouts accordingly and have a great holiday!!

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

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Workout of the Day

Team Fortitude (AMRAP – Reps)

12 Minute AMRAP of:

Partner A.) Row or Run 400m

Partner B.) MAX Burpees

* Score is total combined Burpees at the end.

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

Reduce distance if Row or Run takes longer than 2 minutes.

[Scale 3 – Bring a Friend]:

Reduce distance if Row or Run takes longer than 2 minutes.

Squat Thrust or Burpees

Strength

20 Minutes to complete:

A.) Weighted Pull-Up [5RM]

B.) Weighted Ring Dips [3RM]

[Scaling Suggestions]:

[Scale 1]:

A.) 5 x 5 Strict Pull-Ups

B.) 5 x 3 Strict Ring Dips

[Scale 2 & 3]:

A.) 5 x 10 Barbell Pull-Ups

B.) 5 x 5 Ring or Regular Push-Ups

A.): Weighted Pull-ups

B.): Weighted Ring Dips

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