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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

In Teams of 2,

30 Minute AMRAP of:

10 Handstand Push-Ups

20 Alternating Pistols

30 Pull-Ups

40 Calorie Bike

* One partner working at a time, divide work evenly.

[Scale 1]:

No Change

[Scale 2 & 3]:

10 Dumbbell Press *

20 Alternating Lunges

30 Ring Rows

40 Calorie Row

* You pick the Dumbbell Weight.