Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Reps)
In Teams of 2,
3 Rounds of:
7 Mins. of:
30 Calorie Bike (Partner 2 waits in a plank, divide evenly)
20 Synchronized Plate Ground to Overhead (45/35)
10 Synchronized Burpees to Plate
* Rest 1 minute then,
3 Mins. of:
15 Synchronized Plate Ground to Overhead (45/35)
15 Synchronized Burpees to Plate
* Rest 1 minute then,
1 Mins. of:
MAX Synchronized Burpees to Plate
* Rest 1 minute then into the next round.
[Scale 1]:
Plate Weight (35/25)
[Scale 2]:
18 Calorie Row
12 Synchronized Plate Ground to Overhead (25/15)
6 Synchronized Burpees to Plate
* Keep these scaled reps for the 3 minute round.