Announcements

We will be hosting our annual Memorial Day “Murph” WOD – Monday 5/25 @ 10AM. All other classes are canceled. Complimentary BBQ after the WOD!

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

View Public Whiteboard

Warm-Up

A): Metcon (No Measure)

For QUALITY:

3 Minute – Handstand Hold Against Wall

* Each Time You Break Perform 20 Hollow Rocks

B): Kettlebell Arm Bar (No Measure)

* 2 Minutes / Side

Skills Practice

Metcon (Weight)

Turkish Get Ups

Complete 20 (10 / Side).

Increase weight 2 repetitions building to as heavy of a weight as possible.

Workout of the Day

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
* 10 Minute Time Cap