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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

In Teams of 2,

30 Minute AMRAP of:

Partner 1: 400m Run

Partner 2: AMRAP

AMRAP of:

5 – 2 for 1 Wall Balls (30/20)

10 Knees to Elbow

50 ft Handstand Walk

[Scale 1]:

Run – No Change

5 – 2 for 1 Wall Balls (20/14)

10 Toes to Bar

25 ft Handstand Walk or Attempts

[Scale 2]:

Run – 200m

10 Wall Balls (14/10)

10 Knee Tucks

50 ft Bear Crawl

[Scale 3]:

Run – 200m

10 Wall Ball (10/8)

10 AB Mat Sit-Ups

25 ft Bear Crawl