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5
Aug

Saturday 080616


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

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Workout of the Day

* 22 Minute Time Cap

Metcon (Time)

50-40-30-20-10 of:

Wall Balls (20/14)

Double Unders

* 200m Run after each round.

[Scale 1]:

50-40-30-20-10:

Wall Balls (14/10)

30-25-20-15-10:

Double Unders

[Scale 2]:

40-30-20-10-5:

Wall Balls (10/8)

100-80-60-40-20:

Single Unders

After Party

BodyPump! (AMRAP – Reps)

Tabata (:20 On, :10 Off) of:

Barbell Bicep Curl (45/35)

AbMat Sit-Ups

Banded Tricep Push Down

* Alternate between exercises for a total of 24 Rounds.

** INSTANT 25 Burpee penalty for dropping an empty barbell.

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