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

View Public Whiteboard

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP of:

Partner A: 400m Run

Partner B: Rounds of: Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

* 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]:

Run 400m

4 Pull-Ups

8 Push-Ups

12 Air Squats

[Scale 2 & 3]:

200m Run

5 Ring Rows

10 Segmented Push-Ups

15 Air Squats