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

Conditioning

Metcon (AMRAP – Reps)

Tabata!

(:20 On, :10 Off)

* Perform 16 rounds of each couplet alternating movements.

Couplet 1:

Wall Balls (20/14)

Ring Rows

* RX = Rings under the pull-up bar, legs straight.

Couplet 2:

Double Unders

Grasshoppers

Couplet 3:

Kettlebell Swings (53/35)

Push-Ups

Couplet 4:

Burpees

Sit-Ups

[Scale 1]:

Wall Balls (14/10)

Kettlebell (45/30)

[Scale 2]:

Wall Balls (10/8)

Single Unders

Kettlebell (35/26)