Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (AMRAP – Reps)
(:20 On, :10 Off x 8 for each exercise)
Dumbbell Push Press (35/20 per hand)
AB Mat Sit-Ups
Dumbbell Bent Over Rows (35/30 per hand)
* Complete a full 8 rounds of Tabata for each exercise. Immediately after the entire class runs 400m together. When everyone returns start the next Tabata workout. SCORE = total reps.
🔹 SQUATS: Squat to a target to maintain depth.
🔹 WEIGHT: Reduce to a weight that allows continuous work for all :20 rounds.
🔹 RUNS: Reduce to 200m to avoid walking.