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20
Oct

Friday 102116

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

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Workout of the Day

* Spend 12 Minutes working on part A and then again on part B. 10 Minute time cap on part C.

A: Metcon (Weight)

5 x 1 Weighted Chest to Bar Pull-Ups

* Use weight vest, dip belt, or hold weight between your feet!

[Scale 1]:

5 x 1 Weighted Chin Over Bar Pull-Up

[Scale 2]:

5 x 5 Chin Over Bar Pull-Ups

– or –

5 x 10 Barbell Pull-Ups

B: Metcon (Weight)

5 x 1 Weighted Ring Dips

* Use weight vest, dip belt, or hold weight between your feet!

[Scale 1]:

5 x 1 Weighted Matador Dip

[Scale 2]:

5 x 5 Dips (Any type with good technique)

– or –

5 x 10 Ring Push-Ups

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
[Scale 1]:

1,200m Run

[Scale 2]:

800m Run

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