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

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🔥 CONDITIONING

Metcon (AMRAP – Reps)

Tabata 12.0

(:20 On, :10 Off)

* Perform 16 rounds of each couplet alternating movements.

Couplet 1:

Lateral Burpees Over Dumbbell

Dumbbell Push Press (35/20 per hand)

REST 1 Min.

Couplet 2:

Walking Lunges

Weighted Sit-Ups (20/14)

REST 1 Min.

Couplet 3:

Wall Balls (20/14)

Chin Ups

REST 1 Min.

Couplet 4:

Dumbbell Deadlifts (35/20)

Lateral Burpees Over Dumbbells

🔹 WEIGHT: Reduce for unbroken :20 rounds.

🔹 BURPEES: Step over instead of jump.

🔹 CHIN UPS: Supine Grip Rings Rows.