Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Rowling (No Measure)
– The goal is to stop exactly at 100m.
– Full strokes only.
– Once you stop you may not row again.
– A body weight movement is designated after each Frame.
– A strike on the last frame allows you to row agin and replace a low score.
– High score wins
Workout of the Day
Metcon (AMRAP – Reps)
Three 5 minute rounds for max reps at each station:
Dumbbell Push Jerks (35/25 per hand)
Dumbbell Hang Squat Cleans (35/25 per hand)
* Rest 5 Minutes between rounds.
Dumbbells (25/20 per hand)
Double Unders or Double Under Attempts
Dumbbells (20/15 per hand)