Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🔥 CONDITIONING
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.