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

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Conditioning

Metcon (AMRAP – Reps)

Tabata! 4.0

(:20 On, :10 Off)

* Perform 16 rounds of each couplet alternating movements.

Couplet 1:

Calorie Bike

Dumbbell Push Press (50/35 per hand)

Couplet 2:

Calorie Row

Air Squats

Couplet 3:

20′ Shuttle Sprints

Grasshoppers

* 20′ counts as 1 rep.

Couplet 4:

Double Unders

Alternating Hang Dumbbell Snatches (50/35 per hand)

[Scale 1]:

Weight (40/30)

[Scale 2]:

Single Unders

Weight (20/15)