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

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Conditioning

Metcon (AMRAP – Reps)

Tabata! 2.0

(:20 On / :10 Off)

*Perform 16 rounds of each couplet alternating movements.

Couplet 1:

Wall Balls (20/14)

Renegade Rows (53/35 per hand)

Couplet 2:

Double Unders

Tuck Ups

Couplet 3:

Sumo Deadlift High Pull (53/35)

Push Ups

Couplet 4:

Goblet Lunge (53/35)

Bicycle Crunches

[Scale 1]:

Wall Ball (14/10)

Kettlebells (45/30)

[Scale 2]:

Wall Balls (10/8)

Kettlebells (35/20*)

*Use 20 lbs. dumbbells for the renegade row)

Single Unders

Non-Weighted Lunges