Saturday 020919

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

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Metcon (AMRAP – Rounds and Reps)

In Teams of 3,

30 Min. AMRAP of:

60 Synchronized Burpees

600m Row

60 Synchronized Weighted Sit-Ups (45/35)

600m Row

60 Synchronized Plate Ground to Overhead (45/35)

600m Row

* Sit-Ups: reach the plate to the floor behind the head and sit-up to touch it to the floor in front of the toes. Row: divide as desired between teammates. Every 200m counts as 1 rep.


Reduce the weight on the plate to allow for continuous movement with your team.

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