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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP of:

Partner A: 400m Run

Partner B: Rounds of: Mary

5 Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

* Partner A runs 400m, Partner B completes rounds of the AMRAP. Switch when Partner A returns from the run.

Score = Combined rounds and reps of AMRAP.

[Scaling Suggestions]:

[Scale 1]:

Run 400m

4 Wall Walks

8 Alternating Pistols

12 Pull-Ups

[Scale 2 & 3]:

200m Run

5 Dumbbell Strict Press*

10 Alternating Lunges

15 Ring Rows

* Pick a weight that allows 5 challenging unbroken reps.