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Saturday 042019

20
Apr

Saturday 042019

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

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🔥 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.