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14
Sep

Saturday 091518

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

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Conditioning

Metcon (AMRAP – Reps)

Complete 4 Cycles of the following:

2 Min. AMRAP of:

20/14 Calorie Bike

MAX Kettlebell Swings (53/35)

2 Min. AMRAP of:

20/14 Calorie Row

MAX Wall Ball Russian Twist (20/14)

2 Min. AMRAP of:

20/14 Calorie Bike

MAX Pass Under Lunges (53/35)

2 Min. AMRAP of:

20/14 Calorie Row

MAX Wall Ball Sit-Ups (20/14)

* Rest :30 after each AMRAP. Score is total reps not counting the bike/row.

[Scale 1]:

Calorie Bike/Row 14/9

Kettlebell (45/30)

Wall Ball (14/10)

[Scale 2]:

1 Min. Cal Bike/Row

Kettelbell (35/26)

Wall Ball (10/8)

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