Announcements
The following classes are canceled this week.
Please plan workouts accordingly.
Friday: WOD @ 5:00pm, 6:00pm
Joe N. from Strengthlete will be on hand Saturday, July 18 at 10:30 to discuss the proper, safe, and effective use of protein intake. He will also leave some time to answer any questions you may have.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
A.): Metcon (No Measure)
4 Sets for QUALITY of:
25 Superman Rocks
:30 L-Sit (On Parallettes)
Power Clean Technique (No Measure)
Workout of the Day
3-3-3-3-3,
Build to a 3RM Power Clean in 5 climbing sets. Sets can be touch n’ go or you can drop and re-setup for each individual rep.
3RM: Power Clean
After Party
Metcon (Time)
Prowler Sprints:
10 Yard Sprint (5 Down & Back)
20 Yard Sprint (10 Down & Back)
30 Yard Sprint (15 Down & Back)
* Complete the 10, 20, & 30 Yard Sprints consecutively as fast as possible.
RX – (25# x 2 / 15# x 2) Rest as needed, attempt as many times as you would like.