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

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Conditioning

Metcon (AMRAP – Reps)

In Teams of 2,

Complete:

12 Minutes:

Partner 1: 200m Sprint

Partner 2: MAX Wall Balls (30/20)

Rest 2 Minutes

9 Minutes:

Partner 1: 12/9 Calorie Bike

Partner 2: MAX Ring Dips

Rest 2 Minutes:

6 Minutes:

Partner 1: 50 Double Unders

Partner 2: MAX Dumbbell Snatches (50/35)

Rest 2 Minutes:

3 Minutes:

Together: MAX Syncronized Burpees

* Switch after the sprint, bike, or double unders are completed. Score is the total reps of the MAX efforts between both partners added together.

[Scale 1]:

Wall Balls (20/14)

Calorie Bike (10/7)

Matador Dips

35 Double Unders

DB Snatch (30/20)

[Scale 2]:

Wall Balls (14/10)

Calorie Bike (8/5)

Push Ups

75 Single Unders

DB Snatch (25/12)