Main – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
12 Minute AMRAP for Quality of:
1 Spiderman Crawl Across the Room.
30 Second Ring Support Hold or FLR (Turn Out)
12 Hollow Rocks or Raises
12 Superman Rocks or Raises
Function & Sport
Skip Jive (AMRAP – Rounds and Reps)
20 Minute AMRAP, Teams of 2
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row
* Relay style, each partner completes the reps before advancing.
** Continue to climb as high as possible in the 20 minutes.