Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Conditioning
35 Minute Time Cap.
Reduce the round if unable to complete the first within 7 minutes. If it’s nice outside and you RUN record your score under section A, if you ROW record it under section B.
A: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
[Scale 1]:
4 Rounds of:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Scale to 4 Rounds if unable to complete the first within 7 minutes.
[Scale 2]:
3 Rounds of:
400m Run
30 Box Jumps or Step Ups (20/12)
30 Wall Balls (10/8)
B: Rowing Kelly (Time)
5 Rounds of:
400m Row
30 Box Jumps (24/20)
30 Wall Balls (20/14)
[Scale 1]:
Scale to 4 Rounds if unable to complete the first within 7 minutes.
[Scale 2]:
3 Rounds of:
400m Row
30 Box Jumps or Step Ups (20/12)
30 Wall Balls (10/8)