WOD

Albany CrossFit – CrossFit CrossFit Metcon (Time) 8 Rounds w. Partner: 40 Double Unders 20 GHD Sit-Ups – Partners alternate complete rounds.
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Albany CrossFit – CrossFit CrossFit A: Metcon (Checkmark) 3 Rounds: :30 Samson Stretch / Side Overhead Squat w. PVC GHD Sit-Ups Good Mornings w. PVC 15 Pull-Ups 15 Dips B: Metcon (Time) 4 Rounds w. Partner: 80 Double Unders 40 Sit-Ups w. Wall Ball Toss (20/14)
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Albany CrossFit – CrossFit CrossFit A: Metcon (Checkmark) 3 Rounds: :30 Samson Stretch / Side 15 Overhead Squat w. PVC 15 GHD Sit-Ups 15 Good Mornings w. PVC 15 Pull-Ups 15 Dips B: Metcon (Time) 4 Rounds w. Partner: 80 Double Unders 40 Sit-Ups w. Wall Ball Toss (20/14) – Split double unders evenly.
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 500m Bike 50′ Handstand Walk 10 Box Jump Overs (24/20) – Step down from the box.
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 500m Bike 2 Around the Worlds (Box HS Walk) (24/20) 10 Box Jump Overs (24/20) – Step down from the box.
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