Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Rounds and Reps)
In Teams of 3,
30 Minute AMRAP of:
50 Synchronized Burpees
75 V-Ups
50 Synchronized Plate Ground to Overhead (45/35)
75 Push-Ups
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.
[Scale 1]:
Plate (35/25)
Tuck Ups
[Scale 2]:
Squat Thrust
AB Mat Sit-Ups
Plate (15/10)
Supine Grip Ring Rows
Segmented Push-Ups
Regular Air Squats