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28
Jul

Saturday 072917

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

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Workout of the Day

* 25 Minute Time Cap

Lift 10,000 lbs.! (Time)

1 Round is:

1 Back Squat +

1 Strict Press +

1 Deadlift

* You can use any weights on the lifts and the WOD can be completed in any amount of rounds. You get 1 barbell.

Example:

Coach Chris performs 1 Back Squat at 225 lbs., changes the weight and performs 1 Strict Press at 135 lbs., then changes the weight again and hits 1 Deadlift at 275 lbs. 185 + 110 + 205 = 500 total lbs. lifted! He has 19 more rounds to go until he lifts 10,000 total lbs.!

After Party

* 10 Minute Time Cap

Metcon (Time)

3 Rounds of:

100 ft Bear Crawl

100 ft Broad Jump

[Scale 1]:

No Change

[Scale 2]:

50 ft Bear Crawl

50 ft Broad Jump

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