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12
Jun

Tuesday 061317

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

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Workout of the Day

Metcon (AMRAP – Reps)

Tabata Bike

Rest 1 minute

Tabata Russian Kettlebell Swing (53/35)

Rest 1 minute

Tabata Grasshopper

Rest 1 minute

Tabata Pull-Up

Rest 1 minute

Tabata Push-Up

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the bike is “calories”.  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

After Party

* Complete within 10 Minutes, reat as needed between attempts.

Metcon (Time)

Weighted Planks (Forearms),

MAX Unbroken Set @ (45/35)

[Scale 1]:

No change

[Scale 2]:

(35/25) or No Weight

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