Announcements

Monday 9/7 (Labor Day), we will have just one class at 10:00AM. The building will be open from 7:00am to Noon for open gym. Please plan your workouts accordingly & enjoy the holiday.

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

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Warm-Up

Group Dynamic (No Measure)

Workout of the Day

* 10 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

105 Wall Balls (20/14)

[Scale 2]:

75 Wall Balls (14/10)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Skills Practice

Metcon (6 Rounds for time)

3 Sets for QUALITY of:

MAX HOLD: Planche

MAX HOLD: Handstand