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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

1,500m Row

Then,

In the time remaining:

AMRAP of:

20 Chest to Bar Pull Ups

30 Air Squats

Then,

15 Minute AMRAP of:

1,500m Row

Then,

In the time remaining:

AMRAP of:

20 Toes to Bar

30 Plate Ground to Overhead (45/35)

[Scale 1]:

Pull-Ups

Weight: (35/25)

[Scale 2]:

Ring Rows

Knee Tucks

Weight: (25/15)

[Scale 3]:

Ring Rows

AB Mat Sit-Ups

Weight: (15/10)