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

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Conditioning

Metcon (AMRAP – Rounds and Reps)

45 Minute AMRAP of:

400m Run

3 Rope Climbs (15′)

400m Run

15 Clapping Push-Ups

[Scale 1]:

45 Minute AMRAP of:

400m Run

2 Rope Climbs (15′)

400m Run

15 Push-Ups

[Scale 2]:

30 Minute AMRAP of:

400m Run

2-3 Rope Climbs (10′) or 5 Get-Ups

400m Run

15 Segmented Push-Ups

* Take this time to go for the longer runs and if you’re close a rope climb.