Saturday 111018

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

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Metcon (AMRAP – Rounds and Reps)

In teams of 2,

35 Min. AMRAP of:

10 Burpees

10 Pull-Ups

10 Push-Ups

10 AB Mat Sit-Ups

10 Air Squats

* Each round add (2) reps to each exercise. Example, round 2 would reps of 12.

* Every 5 Mins. both partners STOP and row 250m each. Once a partner completes 250m they can begin working on the AMRAP again while their partner rows.

[Scale 1]:

No Change

[Scale 2]:

Ring Rows

Segmented Push-Ups

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