Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Reps)
In Teams of 2,
Complete:
9 Min. AMRAP of:
Partner 1: 100m Sprint
Partner 2: MAX Alternating Dumbbell Snatches (50/35)
REST 1 Min.
6 Min. AMRAP of:
Partner 1: 12/9 Calorie Bike
Partner 2: MAX Med Ball Cleans (20/14)
REST 1 Min.
3 Min. AMRAP of:
Together: MAX Synchronized Burpees
REST 1 Min.
6 Min. AMRAP of:
Partner 1: 12/9 Calorie Bike
Partner 2: MAX Med Ball Cleans (20/14)
REST 1 Min.
9 Min. AMRAP of:
Partner 1: 100m Sprint
Partner 2: MAX Alternating Dumbbell Snatches (50/35)
* Switch roles after the the sprint and bike are completed.
[Scale 1]:
Dumbbell (35/20)
10/7 Calorie Bike
Med Ball (14/10)
[Scale 2]:
Dumbbell (25/15)
10/7 Calorie Row
Med Ball (10/8)