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

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Conditioning

Metcon (AMRAP – Reps)

Tabata 9.0

(:20 On, :10 Off)

* Perform 24 rounds of each triplet alternating movements.

Triplet 1:

Calorie Row

Grasshoppers

Wall Balls (20/14)

REST 3 Mins.

Triplet 2:

Calorie Bike

Push-Ups

Medicine Ball Cleans (20/14)

[Scaling]:

Choose a wall ball weight that allows for unbroken :20 rounds. Segmented or box push-ups.