Announcements

4th of July Weekend Schedule:
Please plan workouts accordingly!
Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon
Saturday: 9:00am Only

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

A.): Group Dynamic (No Measure)

B.): Split Jerk Technique (No Measure)

Strength

Split Jerk

1-1-1-1-1-1-1.

Repetitions 1-4: 80%, 85%, 90%, 95% 1RM

Repetitions 5-7: 3 Attempts to set a new PR!

* 20 Minute Time Cap.

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds)

Wall Balls (20/14)