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25
Jul

Tuesday 072616

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

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Strength

Every 3 Minutes for 5 Sets:

A1.) 5 Push Press @ 70% 1RM, Across

A2.) 10 Renegade Rows (53/35)

[Scale 1]:

A1.) 5 Push Press @ 70% 1RM, Across

A2.) 10 Renegade Rows (45/30)

[Scale 2]:

A1.) 5 Push Press @ Moderate Weight, Across

A2.) 10 Renegade Rows (35/20)

Push Press (5 x 5)

Renegade Row (5 x 10 )

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

25 Double Unders

5 Burpee Bar Muscle Ups

[Scale 1]:

7 Minute AMRAP of:

25 Double Unders

5 Burpee Chest to Bar or Regular Pull-Ups

[Scale 2]:

7 Minute AMRAP of:

25 Single Unders

5 Burpees

5 Barbell Pull-Ups

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