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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP of:

Partner A: 400m Run

Partner B: Rounds of:

3 Muscle Ups

6 Burpees

9 Wall Balls (20/14)

* Partner A runs 400m, Partner B completes rounds of the AMRAP. Switch when Partner A returns from the run.

Score = Combined rounds and reps of AMRAP.

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

400m Run

3 Muscle Up Transitions

6 Burpees

9 Wall Balls (14/10)

[Scale 3]:

200m or 400m Run

3 Push-Ups

6 Squat Thrust

9 Wall Balls (10/8)