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18
Aug

Friday 081916

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

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Workout of the Day

* 15 Minute Time Cap

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
[Scale 1]:

5 Rounds of:

400m Run

12 Overhead Squats (75/45)

[Scale 2]:

4 Rounds of:

200m Run

15 Front Squats (55/35)

After Party

Metcon (AMRAP – Reps)

Death By…

Legless Rope Climb (15′)

Example:

Minute 1: 1 Legless Rope Climb

Minute 2: 2 Legless Rope Climbs

Minute 3: 3 Legless Rope Climbs…

…Continue adding (1) climb every minute until you can no longer complete all the work.

[Scale 1]:

Regular Rope Climb (15-10′)

[Scale 2]:

Rope Get-Ups

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