Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 22 Minute Time Cap
Metcon (Time)
50-40-30-20-10 of:
Wall Balls (20/14)
Double Unders
* 200m Run after each round.
[Scale 1]:
50-40-30-20-10:
Wall Balls (14/10)
30-25-20-15-10:
Double Unders
[Scale 2]:
40-30-20-10-5:
Wall Balls (10/8)
100-80-60-40-20:
Single Unders
After Party
BodyPump! (AMRAP – Reps)
Tabata (:20 On, :10 Off) of:
Barbell Bicep Curl (45/35)
AbMat Sit-Ups
Banded Tricep Push Down
* Alternate between exercises for a total of 24 Rounds.
** INSTANT 25 Burpee penalty for dropping an empty barbell.