Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🔥 CONDITIONING
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.
[SCALING]:
🔹 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.