Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Rounds and Reps)
In Teams of 3,
30 Minute AMRAP of:
150 Burpees
75 Pull-Ups
150 Calorie Bike
75 Push Ups
150 Kettlebell Swings (70/53)
* One partner working at a time. While one partner completes reps – another waits in a straight arm plank and the other waits in a forearm plank. Divide work evenly.
[Scale 1]:
In Teams of 3,
30 Minute AMRAP of:
105 Burpees
60 Pull-Ups
105 Calorie Row
60 Push Ups
105 Kettlebell Swings (53/35)
[Scale 2]:
In Teams of 3,
30 Minute AMRAP of:
75 Burpees or Squat Thrust
60 Ring Rows
75 Calorie Row
60 Push Ups
75 Kettlebell Swings (35/26)