Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
Metcon (AMRAP – Rounds and Reps)
In Teams of 2,
35 Min. AMRAP of:
500m Row
25 Synchronized Plate Ground to Overhead (45/35)
50 V- or Tuck-Ups
500m Row
25 Synchronized Burpees to Plate (45/35)
50 Russian Twist (20 Wall Ball for both men and ladies)
* One partner working at a time except on synchronized movements. Divide the row and ab movement reps evenly. Every 100m on the row = 1 rep.
[Scaling]:
(35/25) or (25/15) Plates
AB Mat Sit-Ups
Wall Ball (14) or (10)