Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Back Squat (3RM) 3 Second pausing back squat Assistance Weighted Step-ups (3 Sets ME ) Hip Thrust (4 x 20 ) Metcon (Time) 200 Air Squats for timeRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) “Bergeron Beep Test” Every Minute, On the Minute, for as long as possible, complete: 7 Thrusters, 75/55 7 Pull ups 7 Burpees Metcon (10 Rounds for weight) Strict Press 10 Minute EMOM: 2 Strict Press Metcon (7 Rounds...Read More