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12
Oct

Saturday 101318

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

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Conditioning

Metcon (AMRAP – Reps)

In Teams of 2,

Complete:

9 Min. AMRAP of:

Partner 1: 100m Sprint

Partner 2: MAX Alternating Dumbbell Snatches (50/35)

REST 1 Min.

6 Min. AMRAP of:

Partner 1: 12/9 Calorie Bike

Partner 2: MAX Med Ball Cleans (20/14)

REST 1 Min.

3 Min. AMRAP of:

Together: MAX Synchronized Burpees

REST 1 Min.

6 Min. AMRAP of:

Partner 1: 12/9 Calorie Bike

Partner 2: MAX Med Ball Cleans (20/14)

REST 1 Min.

9 Min. AMRAP of:

Partner 1: 100m Sprint

Partner 2: MAX Alternating Dumbbell Snatches (50/35)

* Switch roles after the the sprint and bike are completed.

[Scale 1]:

Dumbbell (35/20)

10/7 Calorie Bike

Med Ball (14/10)

[Scale 2]:

Dumbbell (25/15)

10/7 Calorie Row

Med Ball (10/8)

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