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

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Conditioning

Metcon (AMRAP – Reps)

Tabata 7.0

(:20 On, :10 Off)

* Perform 16 rounds of each couplet alternating movements.

Couplet 1:

Calorie Row

Front Rack Lunges (50/35 per hand)

Couplet 2:

Seated Alternating Strict Press (50/35 per hand)

Grasshoppers

Couplet 3:

Calorie Bike

Dumbbell Deadlifts (50/35 per hand)

Couplet 4:

Renegade Rows (50/35 per hand)

V-, Tuck, or AB Mat Sit-Ups

[Scale 1]:

Dumbbell Weight (40/30 per hand)

[Scale 2]:

Dumbbell Weight (25/15 per hand)