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21
Sep

Saturday 092218

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

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Conditioning

Metcon (AMRAP – Rounds and Reps)

In Teams of 2 Complete:

8 Min. AMRAP of:

MAX Calorie Bike

* Partner 2 waits at the top of the push-up.

Every 50 Cal counts as a round.

REST 1 Min.

8 Min. AMRAP of:

60 Dumbbell Snatches (50/35)

60 Burpees

REST 1 Min.

8 Min. AMRAP of:

MAX Calorie Row

* Partner 2 waits in a Superman Hold.

Every 50 Cal counts as a round.

REST 1 Min.

8 Min. AMRAP of:

30 One Arm Dumbbell Hang Cleans (50/35)

30 Tuck Ups

One partner working at a time on the couplets, divide the work evenly.

[Scale 1]:

Dumbbell (40/25)

No other changes.

[Scale 2]:

Dumbbell (30/15)

AB Mat Sit-Ups

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