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

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of two complete:

8 Minute AMRAP of:

MAX Calorie Bike

* Count every 50 Calories as a “round.”

REST 1 Minute

8 Minute AMRAP of:

60 Kettlebell Swings (53/35)

60 Wall Balls (20/14)

REST 1 Minute

8 Minute AMRAP of:

MAX Calorie Row

* Count every 50 Calories as a “round.”

REST 1 Minute

8 Minute AMRAP of:

30 Burpees

30 Tuck Ups

One partner working at a time. Divide work evenly.

[Scale 1]:

Kettlebell (45/30)

Wall Ball (14/10)

No other changes

[Scale 2]:

Kettlebell (35/26)

Wall Ball (10/8)

AB Mat Sit Ups