Announcements

Albany CrossFit – Albany CrossFit: Endurance Club

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Metcon (Time)

POSE running drills

1 mile run

30 wall balls (20/14)

800 meter run

30 Russian kettlebell swings (53/35)

400 meter run

*Rest 3 minutes

400 meter run

15 burpees

400 meter run

15 American kettlebell swings (53/35)

400 meter run