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10
Aug

Saturday 081118

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

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Conditioning

Metcon (AMRAP – Reps)

In Teams of 2,

3 Rounds of:

7 Mins. of:

30 Calorie Bike (Partner 2 waits in a plank, divide evenly)

20 Synchronized Plate Ground to Overhead (45/35)

10 Synchronized Burpees to Plate

* Rest 1 minute then,

3 Mins. of:

15 Synchronized Plate Ground to Overhead (45/35)

15 Synchronized Burpees to Plate

* Rest 1 minute then,

1 Mins. of:

MAX Synchronized Burpees to Plate

* Rest 1 minute then into the next round.

[Scale 1]:

Plate Weight (35/25)

[Scale 2]:

18 Calorie Row

12 Synchronized Plate Ground to Overhead (25/15)

6 Synchronized Burpees to Plate

* Keep these scaled reps for the 3 minute round.

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