WOD

Albany CrossFit – CrossFit CrossFit Metcon (Time) 30 1-Arm KB Overhead Lunges (53/35) 30 Knees to Elbow 30 Sit-Ups 30 KB Snatches (53/35) 30 Sit-Ups 30 Knees to Elbow 30 1-Arm KB Overhead Lunges (53/35)
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Albany CrossFit – CrossFit CrossFit Bear Complex (5 Rounds. Complete 7 unbroken sets per round.) Power Clean Front Squat Push Press Back Squat Second Push Press
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 5 x 2:00 AMRAP: 20/14 Calorie Row 10 Burpees to Target (6″) MAX Chest to Bar Pull-Ups Rest 1:00 between rounds.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 11 Front Squats (135/95) 55 Double Unders
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Albany CrossFit – CrossFit CrossFit Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here
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