Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 Complete:
8 Min. AMRAP of:
MAX Calorie Bike
* Partner 2 waits at the top of the push-up.
Every 50 Cal counts as a round.
REST 1 Min.
8 Min. AMRAP of:
60 Dumbbell Snatches (50/35)
60 Burpees
REST 1 Min.
8 Min. AMRAP of:
MAX Calorie Row
* Partner 2 waits in a Superman Hold.
Every 50 Cal counts as a round.
REST 1 Min.
8 Min. AMRAP of:
30 One Arm Dumbbell Hang Cleans (50/35)
30 Tuck Ups
One partner working at a time on the couplets, divide the work evenly.
[Scale 1]:
Dumbbell (40/25)
No other changes.
[Scale 2]:
Dumbbell (30/15)
AB Mat Sit-Ups