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

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Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 2,

30 Min. AMRAP of:

10 Handstand Push Ups

20 Pull-Ups

30 Burpee Box Jump Overs (24/20)

40 Toes to Bar

50 Wall Balls (20/14)

* One partner working at a time. Divide the work evenly.

[Scale 1]:

HSPU (w/ Ab Mats)

Pull-Ups

BBJO (24/20)

Straight Leg Raises

Wall Balls (14/10)

[Scale 2]:

Box HSPU or DB Push Press (20/12 per hand)

Ring Rows

Burpee Box Step Up Over (20/12)

Knee Tucks

Wall Balls (10/8)