Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🔥 CONDITIONING
Metcon (AMRAP – Reps)
“AWOL”
AMRAP 5:
50/35 Calorie Assault Bike
Max Power Snatches (95/65)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Assault Bike
Max Power Clean and Jerks (95/65)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Assault Bike
Max Thrusters (95/65)
This should be a load that allows you to complete 21+ reps unbroken when fresh on the snatch, clean and jerk, and thruster.
You want to have at least 1:30 for the barbell movements on each round.