Saturday 121518

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

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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.


(35/25) or (25/15) Plates

AB Mat Sit-Ups

Wall Ball (14) or (10)

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