Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🔥 CONDITIONING
Metcon (AMRAP – Rounds and Reps)
25 Min. AMRAP of:
Choose (1) exercise from each section to build your WOD! Write out the workout you created in the comments.
🔹 Movement A:
10 Dumbbell Strict Press
10 Dumbbell Thrusters
10 Dumbbell Push Jerks
* You choose the weight, go heavy.
🔹 Movement B:
20 Burpee Box Jump Overs (24/20)
20 Burpee to Target
20 Lateral Burpees Over Dumbbells
🔹 Movement C:
30 Calorie Row
30 Calorie Bike
90 Double Unders
Example:
25 Min. AMRAP of:
10 Dumbbell Push Jerks
20 Burpees to Target
30 Calorie Bike