Announcements
We are hosting the Best Buddies Fundraiser WOD! – SATURDAY 3/19 @ 10:00am. All other classes are canceled, please plan accordingly, we would love to have you there for the fun!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Choose A.), B.), C.), or D.) depending on your OPEN Division. Additional scaling will be provided in class.
A.): CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
B.): CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
C.): CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
D.): CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
After Party
Metcon (8 Rounds for time)
Tabata (:20 On, :10 Off – 8 Rounds)
Farmers HOLD
* If you drop the weight immediately perform as many Air Squats as possible in the time remaining.
* Make it REALLY FREAKING HEAVY!
Use the Farmers Handles, Dumbbells, Kettlebells.