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

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Midline

Complete within 8 Minutes.

Metcon (Weight)

3 Sets for Quality of:

8 Windmills / Side

8 Scap Pull Ups

* You choose the weight on the windmills.

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

25 Burpees

15 Body Weight Back Squats

[Scale 1]:

20 Minute AMRAP of:

20 Burpees

10 Back Squat @ 75% Body Weight

[Scale 2]:

20 Minute AMRAP of:

12 Burpees

12 Back Squats (45/35)