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23
Feb

Saturday 022418

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

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Conditioning

Metcon (AMRAP – Rounds and Reps)

In Teams of 3,

30 Minute AMRAP of:

150 Burpees

75 Pull-Ups

150 Calorie Bike

75 Push Ups

150 Kettlebell Swings (70/53)

* One partner working at a time. While one partner completes reps – another waits in a straight arm plank and the other waits in a forearm plank. Divide work evenly.

[Scale 1]:

In Teams of 3,

30 Minute AMRAP of:

105 Burpees

60 Pull-Ups

105 Calorie Row

60 Push Ups

105 Kettlebell Swings (53/35)

[Scale 2]:

In Teams of 3,

30 Minute AMRAP of:

75 Burpees or Squat Thrust

60 Ring Rows

75 Calorie Row

60 Push Ups

75 Kettlebell Swings (35/26)

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