WOD

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) With a Partner, Every :90 for 30:00: 10 Chest to Bar Pull-Ups 10 Push Ups 10 Box Step Ups (24/20) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round cumulates time in a handstand or plank.
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 12 Front Squats (115/75) 30 Crossovers Jumps
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 6 Rounds: 12 DB Deadlifts (50/35) 9 DB Front Rack Lunges (50/35) 200m Run – Use two DBs.
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Albany CrossFit – CrossFit CrossFit Metcon (Weight) Every 2:30 x 7: 1 Power Clean + 1 Hang Power Clean + 1 Jerk
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Albany CrossFit – CrossFit CrossFit A: Turkish Get Up (30 reps for quality ) Metcon (Time) 20-18-16-14-12-10-8-6-4-2: Alternating Pistols 1-2-3-4-5-6-7-8-9-10: Strict Ring Dips
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