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

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

20 Med Ball Cleans (20/14)

60 Double Unders

[Scale 1]:

20 Minute AMRAP of:

20 Med Ball Cleans (14/10)

30 Double Unders

[Scale 2]:

20 Minute AMRAP of:

10 Med Ball Cleans (10/8)

120 SingleUnders

Midline

Metcon (Time)

Accumulate as much time as possible in 8 Minutes in a Plank on the Rings.

* RX = Rings directly under Pull-Up Bar & Fist width off the floor.

** Every time you break complete:

10 Toes to Bar

20 Tuck Ups

[Scale 1]:

No Change

[Scale 2]:

10 Knee Tucks

20 AB Mat Sit-Ups