Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🔥 CONDITIONING
Metcon (AMRAP – Rounds and Reps)
“Iron Lotus”
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Bumper Plate Run (50/35)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Bumper Plate Run (50/35)
Substitute 1,500 Meter Row for Bumper Plate if weather is not conducive to running.