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

Conditioning

Metcon (AMRAP – Rounds and Reps)

In Teams of 2,

30 Minute AMRAP of:

100 Syncronized Plate Ground to Overhead (45/35)

100 Partner Tagging Push-Ups

80 Synchronized Burpees to Plate (45/35)

80 AB Mat Sit-Ups with Wall Ball Pass (20/14)

60 Calorie Bike * Partner 2 waits in a Plank

60 Calorie Row * Partner 2 waits with Wall Ball Overhead (20/14)

* On the Plate Ground to Overhead and Burpees both partners are moving at the same time. On the Push-Ups and Sit-Ups one partner works while the other weights to be tagged in for the next rep or to receive the ball before doing their sit-up. On the Bike and Row, Switch as desired.

[Scale 1]:

Plate Weight (35/25)

Wall Ball (14/10)

[Scale 2]:

Plate Weight (25/15)

Wall Ball (10/8)