Announcements

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

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Warm-Up

Agility Ladder Drills (No Measure)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP,

In Teams of Two:

Buy In: 2K Row

In the Time Remaining:

50 Wall Balls (20/14)

50 Burpees
[Scaling Suggestions]:

[Scale 1]:

Buy In: 1,600m Row

In the Time Remaining:

50 Wall Balls (14/10)

50 Burpees

[Scale 2]:

Buy In: 1,200m Row

In the Time Remaining:

50 Wall Balls (10/8)

50 Burpees

After Party

Metcon (No Measure)

Tabata (:20 On, :10 Off – 16 Rounds)

Hollow Hold

Superman Hold

* Alternate Between Movements