Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (AMRAP – Rounds and Reps)
In Teams of 3,
30 Minute AMRAP of:
50 Synchronized Burpees
50 Synchronized Plate Ground to Overhead (45/35)
50 Synchronized Air Squats Holding Plate
75 Chin Ups
* Synchronized – all three partners move at the same time to complete reps.
* Non-Synchronized – 1 partner chips away at reps. 1 Holds a plate overhead, the last holds the bottom of the squat. Reps count while holds are in place, divide work evenly.
* Score is rounds and reps for the whole team.
AB Mat Sit-Ups
Supine Grip Ring Rows
Regular Air Squats