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

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Workout of the Day

Metcon (5 Rounds for calories)

2 Minute AMRAP of:

3 Rope Climbs (15′)

MAX Calorie Row

* Rest 3 Minutes, Repeat AMRAP 5 times.

[Scale 1]:

3 Rope Climbs (10′)

[Scale 2]:

3 Rope Get-Ups

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Hollow Rocks

30 Double Unders

100ft Single Arm Farmer’s Carry (70/53)*

* Switch hands on the Farmer’s Carry every 50ft.

[Scale 1]:

No Change

[Scale 2]:

10 Minute AMRAP of:

10 Tucked Hollow Rocks

60 Single Unders

100ft Single Arm Farmer’s Carry (53/35)*