Saturday 050419

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

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Metcon (AMRAP – Rounds and Reps)

30 Min. AMRAP of:

100 (Total) AB Mat Sit-Ups w/ Wall Ball Throw (20/14)

Run 400m Together

50 Synchronized Burpees

Run 400m Together

* One partner carries the wall ball on the run. Switch after 200m. If raining Row 500m (250m per partner). Partner 2 waits in a plank or holds the ball overhead.


🔹 WEIGHT: Choose a weight that is appropriate for both partners.

🔹 REPS/DISTANCE: 50 (Total) Sit-Ups, 25 Syncro. Burpees. 200m, switch ball after half way.

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