Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Rounds and Reps)
In Teams of 3,
35 Minute AMRAP of:
150 Calorie Bike
75 Burpees
150 Calorie Row
75 Pull Ups
150 Wall Balls (20/14)
* Every 5 Minutes Stop everything and run 200m together. Stay with your partners.
* One Partner woring at a time. While one partner completes reps – another waits in a forearm plank, and the other waits in a squat. Divide work evenly.
[Scale 1]:
Wall Ball (14/10)
[Scale 2]:
105 Calorie Bike
60 Burpees
105 Calorie Row
60 Ring Rows
105 Wall Balls (10/8)