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

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Skills Practice

Metcon (AMRAP – Reps)

8 Minute AMRAP of:

1 Rope Climb (20′)

2 Burpees

2 Rope Climbs (20′)

4 Burpees

3 Rope Climbs (20′)

6 Burpees

* Continue adding 1 rope climb and 2 burpees each round until time runs out. The score is total rope climbs.

[Scale 1]:

15′ Rope Climbs

[Scale 2]:

10′ Rope Climbs or 3 Rope Get-Ups per round.

Conditioning

15 Minute Time Cap.

If you set a new PR or have no past record, record the 500m Row time under section B and the 1,000m Row under section C.

A: Metcon (5 Rounds for time)

250m Row

Rest 1 Minute

500m Row

Rest 1 Minute

1,000m Row

Rest 1 Minute

500m Row

Rest 1 Minute

250m Row

[Scale 1]:

No Change

[Scale 2]:

150m Row

Rest 1 Minute

350m Row

Rest 1 Minute

500m Row

Rest 1 Minute

350m Row

Rest 1 Minute

150m Row

B: 500m Row (Time)

Max Effort 500m Row

C: 1000m Row (Time)

Max Effort 1000m Row