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

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Conditioning

Metcon (AMRAP – Rounds and Reps)

In Teams of 2,

30 Min. AMRAP of:

20 Burpee Box Jump Overs (24/20)

30 Dumbbell Push Press (50/35 per hand)

40 Toes to Bar

50 Calorie Bike

[Scale 1]:

Dumbbell Weight (40/25 per hand)

Knee Tucks

[Scale 2]:

20 Burpees

20 Box Jumps or Step Ups (20/12 per hand)

Dumbbell Weight (20/15)

AB Mat Sit-Ups

50 Calorie Row