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

Workout of the Day

Build-A-WOD 5.0 (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

3 Movement A

15 Movement B

30 Movement C

(Choose one movement from each category to build your own WOD).

A.) Strict Muscle Ups (5 Transitions), Bar Muscle Ups (3 C2B Pull-Ups + 3 Dips), 3 Rope Climbs 20′ (Scale Height, 7 Get-Ups)

B.) Burpee Box Jump Overs (24/20), Medball Cleans to Wall Ball (20/14), Kettlebell Swing to Goblet Squat (53/35)

* Scale height and weights.

C.) Calorie Row or Bike, Double Unders (Attempts or Single Unders)

Example:

20 Minute AMRAP of:

3 Rope Climbs (20′)

15 Burpee Box Jump Overs (24/20)

15 Calorie Bike

* You can only pick one movement from each category.