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Saturday12142019

14
Dec

Saturday12142019

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

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🔥 CONDITIONING

Metcon (AMRAP – Reps)

“Powder Keg”

AMRAP 5:

600 Meter Run

1 Round of “Cindy”

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of “Cindy”

Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of “Cindy”

Max Clean and Jerks (185/135)
Row 750 meters, 500 meters, 250 meters or bike 42/30 cal, 28/20 cal, 14/10 cal.

1st Bar: 10-15 Reps Unbroken When Fresh

2nd Bar: 5-10 Reps Unbroken When Fresh

3rd Bar: 3-5 Reps Unbroken When Fresh