Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Reps)
In Teams of 2,
Complete:
8 minute AMRAP of:
Partner 1: Max Cal Bike
Partner 2: 1 Round of –
100’ Farmers Carry (70/53 per hand)
20 Russian Kettlebell Swings (70/35)
REST: 2 Minutes
8 Minute AMRAP of:
Partner 1: Max Burpees
Partner 2: 1 Round of –
50’ Bear Crawl
20 Toes to Bar
REST: 2 Minutes
8 minute AMRAP of:
Partner 1: Max Calorie Row
Partner 2: 1 Round of –
100’ Wall Ball Carry (20/14)*
20 Wall Balls (20/14)
*Alternate carrying the wall ball on the right or left shoulder every 50’.
*Switch roles after partner 2 completes a 1 round sprint through their station. The score is the total calories and burpees accumulated by both partners.
[Scale 1]:
Kettlebell (53/35)
Wall Ball (14/10)
Reduce reps so that you are able to do unbroken sets and not leave your partner hangin’!
[Scale 2]:
Kettlebell (45/30)
Wall Ball (10/8)
Knee Tucks