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

Conditioning

22 Minute Time Cap.

Metcon (Time)

4 Rounds of:

400m Row

30 Push Press (65/45)

20 Chest to Bar Pull-Ups

[Scale 1]:

4 Rounds of:

400m Row

21 Push Press (65/45)

14 Pull-Ups

[Scale 2]:

4 Rounds of:

250m Row

21 Dumbbell Push Press (20/15 per hand)

14 Kneeling Barbell Pull-Ups

Midline

Metcon (Time)

In Teams of 2,

7 Minute AMRAP of:

Partner 1:

12 AB Mat Sit-Ups

12 Superman Raises

Partner 2:

Plank on the Rings

Reps only count while one partner is holding the plank. Switch roles after every round. RX = Rings fist width off floor and under pull-up bar.