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

View Public Whiteboard

🔥 CONDITIONING

35 Min. Time Cap.

Metcon (Time)

For Time,

In Teams of 2:

Run 400m

200 Wall Balls (20/14)

Run 800m

200 AB Mat Sit-Ups w/ Ball Throw Over Box (20/14)

Run 800m

200 Burpee Box Jump Overs (24/20)

Run 400m

* Divide work evenly between partners. Run together staying at least arms length apart—don’t leave your partner behind!

🔹 DISTANCE: Modify to 200-400-400-200 of needed.

🔹 WEIGHT: Reduce wall ball weight to at least hit sets of 10 to 20.

🔹 REPS: Reduce reps per team to 150 or 100 total of each exercise.

🔹 BOX: Step over the box or reduce the height to jump.