Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 24:00 AMRAP w. Partner: 24 Russian KB Swings (70/53) 12 Handstand Push-Ups 200m Farmers Carry – Split reps as desired. – Use two KBs for the carry, walk together, trade as needed.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 80 DB Box Step Ups (50/35) (24/20) – On the Minute: 20 Double Unders. – Use two DBs.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 6 Rounds: 9 Hang Squat Cleans (155/105) 6 Bar Muscle UpsRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 5 Rounds: :30 Row :30 Push-Ups Rest 2:00Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 800m Run 36 Dumbbell Front Rack Lunges (50/35) 600m Run 24 Dumbbell Front Rack Lunges (50/35) 400m Run 12 Dumbbell Front Rack Lunges (50/35) 200m Run – Use two DBs.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) On the Minute x 12: Odd: 2 Legless Rope Climbs (15′) Even: Max Devil’s Presses (35/25) – Use two DBs.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 30 Alternating Pistols 15 Push Jerks (95/65)Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 2 Rounds: 3:00 Toes to Bar 3:00 Kettlebell Swings (53/35) 3:00 Calorie Row – Run 400m at the start of each interval.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 7 x 1:00: 21 Double Unders 7 Burpees MAX Deadlifts (315/225) – Rest 2:00 between rounds.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 50-40-30: Wall Balls (20/14) 5-4-3: Strict Muscle UpsRead More