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WOD
Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP w. Partner: 60 Synchronized Burpees 40 Box Jumps (24/20) 20 Chest to Bar Pull-Ups
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Albany CrossFit – CrossFit CrossFit A: High-Hang Snatch (Heavy 3 in 10:00.) B: Hang Snatch (Heavy 3 in 10:00.) C: Snatch (Heavy 3 in 10:00.)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 150 Wall Balls (20/14) Starting at 0:00 and every 2:00 after, perform 7 burpees to plate (45#).
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Albany CrossFit – CrossFit CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 4 Rounds: 1:00 Max Box Step Ups (24/20) 1:00 Max Calorie Bike Rest 1:00 Score = Total Reps.
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Albany CrossFit – CrossFit CrossFit A: Shoulder Press (Heavy 3 in 10:00) B: Push Press (Heavy 3 in 10:00) C: Push Jerk (Heavy 3 in 10:00)
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Albany CrossFit – CrossFit CrossFit A: Hang Power Clean (Heavy 2 in 15:00.) B: Metcon (5 Rounds for reps) Every 1:30 x 5: 10 Toes to Bar 10 Deadlifts (115/75) Max Unbroken Hang Power Cleans (115/75) Rest 1:00 Record the reps for each round.
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP w. Partner: 50 Calorie Bike 100 Kettlebell Swings (70/53) 20 Wall Walks Split the work as needed; 1 partner works at a time.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 21-15-9-15-21: Calorie Row Chest to Bar Pull-Ups
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Albany CrossFit – CrossFit CrossFit Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every...
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