Saturday 071319

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

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Metcon (AMRAP – Rounds and Reps)

In Teams of 3,

30 Min. AMRAP of:

60 Dumbbell Clean and Push Press (35/20 per hand)

400m Wt. Run*

60 Wt. Sit-Up w. Throw Over Forearm Planking Partner (20/14)

400m Wt. Run

60 Lateral Burpee Over Dumbbells

400m Wt. Run

* Run together (at least arms distance apart). Partners 1 and 2 run w. one of the dumbbells, partner 3 run w. the wall ball. Every 200m = 1 rep.

🔹 WEIGHT: Reduce DB weight to complete at least sets of 10.

🔹 DISTANCE: Reduce to avoid running or do unweighted.

🔹 BURPEES: Step over dumbbells.

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