Albany CrossFit – CrossFit CrossFit Metcon (Time) 4 Rounds: 1,000m Bike 20 DB Hang Power Cleans (35/25) 100m DB Front Rack Carry (35/25) Use two dumbbells.Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 60/42 Calorie Row then… 21-15-9-3: Toes to Bar DB Box Step Ups (24/20) (50/35) Alternating DB Snatches (50/35) then… 60/42 Calorie RowRead more

Albany CrossFit – CrossFit CrossFit Overhead Squat (Every 3:00 x 7: 5 Overhead Squats, Climbing. Start at ~70% 1RM.)Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 1:00 Box Jumps (30/24) 1:00 Double KB Push Press (53/35) 1:00 GHD Sit-UpsRead more

Albany CrossFit – CrossFit CrossFit Metcon (Calories) On a 15:00 Clock: Max Calorie Bike Starting at 0:00 and every 3:00 after perform 2 rounds: 3 Hang Power Snatch (135/95) 6 Push Ups 9 Air SquatsRead more