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24
Feb

Sunday 022518

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

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Conditioning

35 Minute Time Cap.

Reduce the round if unable to complete the first within 7 minutes. If it’s nice outside and you RUN record your score under section A, if you ROW record it under section B.

A: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
[Scale 1]:

4 Rounds of:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Scale to 4 Rounds if unable to complete the first within 7 minutes.

[Scale 2]:

3 Rounds of:

400m Run

30 Box Jumps or Step Ups (20/12)

30 Wall Balls (10/8)

B: Rowing Kelly (Time)

5 Rounds of:

400m Row

30 Box Jumps (24/20)

30 Wall Balls (20/14)

[Scale 1]:

Scale to 4 Rounds if unable to complete the first within 7 minutes.

[Scale 2]:

3 Rounds of:

400m Row

30 Box Jumps or Step Ups (20/12)

30 Wall Balls (10/8)

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