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27
Nov

Monday 112816

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

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Workout of the Day

Every 3 Minutes for 15 Minutes of:

5 Back Squats @ 80% 1RM, Climbing

[Scale 1]:

5 Back Squat @ 80% 1RM, Across

[Scale 2]:

5 Back Squat @ Moderate Weight, Climbing

Back Squat (5 x 5 @ 80% 1RM, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP for QUALITY of:

50ft Mixed Farmers Carry (53/35)

50ft Mixed Farmers Carry (53/35)

15 Burpees

15 Russian Kettlebell Swings (53/35)

Mixed Farmers Carry: Hold a weight overhead with the right arm and another at your side in the left. Walk 50ft, then hold a weight overhead with the left arm and another at your side in the right for a second 50ft walk.

[Scale 1]:

Weight (45/30)

[Scale 2]:

Weight (35/26)

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