Albany CrossFit – Albany CrossFit: Endurance Club

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Metcon (AMRAP – Reps)

14 minute EMOM

Odd: 20/16 Calorie row

Even: 50 double unders

Then

10 minute EMOM

Odd: 15 defecit pushups

Even: max jumping air squats

Score is max air squats

Then

3 rounds: 3 min on, 1 minute off…

3 air wall balls ( 30/20)

3 burpees

3 toes 2 bar

6 w/b

6 burpees

6 toes 2 bar

9 w/b

9 burpees

9 t2b

……..

Reset to 3 each new round

Score is max reps