Albany CrossFit – Albany CrossFit: Obstacle Course Racing (OCR) View Public Whiteboard Skills Practice Spartan Skillz (No Measure) 10 Minutes for Quality: 1 Forward Roll 25′ Bear Crawl * 25’Barrel Roll (Right) 1 Forward Roll 25′ Reverse Bear Crawl * 25′ Barrel Roll (Left) 5 Hanging Side Shuffle * Stay as low to the ground...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 22 Minute Time Cap Metcon (Time) 100-90-80-70-60-50-40-30-20-10 Calorie Bike Burpees * Divide the work, switch every 10 reps. [Scale 1]: Original Reps Calorie Row Burpees [Scale 2]: 80-70-60-50-40-30-20-10 Calorie Row Squat Thrust [Scale 3]: 60-50-40-30-20-10 Calorie Row Squat Thrust...Read More