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28
Jun

Thursday 062917

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

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Strength

* 15 Minutes to build to a heavy weight for the complex.

Squat Complex (Heavy As Possible)

1 Front Squat+

1 Back Squat

* Re-rack the bar after the Front Squat and immediately take it off again for the Back Squat.

Workout of the Day

* 20 Minute Time Cap

Metcon (10 Rounds for time)

10 Rounds of:

200m SPRINT

* Rest as needed between rounds. Record the time for each round individually.

[Scale 1]:

No Change

[Scale 2]:

6 Rounds of:

200m SPRINT

* Rest as needed between rounds.

If unable to run 1 mile in less than 10 minutes scale to 6 rounds.

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