Announcements

Endurance Class is canceled this Saturday (7/11).
Sunday 10:00am Class is canceled on (7/12).

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

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Warm-Up

Metcon (No Measure)

For QUALITY,

10 to 1 of:

Hollow Rocks or Raises

Superman Rocks or Raises

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Chest to Bar Pull-Ups

10 Handstand Push-Ups

20 Good Mornings (45/35)

Mobility

5 Minute Squat Test (No Measure)