Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🔥 CONDITIONING
Metcon (AMRAP – Rounds and Reps)
In Teams of 2,
13 Min. AMRAP of:
Partner 1—1,000m Bike
Partner 2—AMRAP of:
21 Wall Balls (20/14)
15 Burpees
9 Toes to Bar
REST 5 Mins.
Metcon (AMRAP – Rounds and Reps)
13 Min. AMRAP of:
Partner 1—500m Row
Partner 2—AMRAP of:
9 Knees to Elbow
15 Burpees
21 Medicine Ball Cleans (20/14)
* Switch roles after partner 1 completes the run/row distance. Partner 1 comes into the AMRAP where partner 2 left off.
[SCALING]:
🔹 WEIGHT: Choose a weight with the goal of doing unbroken sets of 21.
🔹 T2B: Straight Leg Raises or Candlesticks.
🔹 K2E: Knee Tucks (high as possible) or V- or Tuck-Ups, AB Mat Sit-Ups.