Saturday 061717

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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP of:

Partner 1: 200m Run with a Wall Ball (20/14)

Partner 2: AMRAP Ladder of:

1 Toes to Bar

1 Burpee

2 Toes to Bar

2 Burpee

3 Toes to Bar

3 Burpee

…continue adding 1 repetition to each movement every round. When Partner 1 returns the rolls will switch. Partner 1 will pick up where Partner 2 left off in the AMRAP so make sure you communicate effectively!

[Scale 1]:

No Change

[Scale 2]:

Knee Tucks

No other changes

[Scale 3]:

AB Mat Sit Ups

Squat Thrust

Run w/o Wall Ball or (10/8)

After Party

* 5 reps / side

World’s Greatest Stretch (No Measure)

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