Friday 080720



8:30 AM –
5:30 PM –

9 AM –

Albany CrossFit – CrossFit

View Public Whiteboard



3 Rounds

:30 Push Up to Inchworm

:30 Air Squats

:30 Push Up to Downward Dog

:30 1-Arm DB/KB Bent Over Rows /SIDE


Medicine Ball Clean Practice (Outdoors)

1 Round:

200m Run

7 Medicine Ball Thrusters

5 Medicine Ball Cleans

3 Chest to Bar Pull-Ups

* Outdoors: If doing pull-ups, start with a run to the pull-up bars, hit 3, run back and finish the practice round.

Metcon (Time)

“Free Agent”

6 Rounds:

200m Run

21 Medicine Ball Thrusters

15 Medicine Ball Cleans

9 Chest to Bar Pull-ups

* Pull-Ups in class option: Finish the med ball cleans, then run to pull-up bars, then finish the run.

RUN: 1 Min. Jog in home. 250m Row, 500m Bike.

THRUSTERS: Modify to DB/KB Goblet Thrusters if you do not have a medicine ball.

MEDICINE BALL CLEANS:1- or 2-Arm DB Squat Cleans, Russian KB Swings.

PULL-UPS: Regular Pull-Ups, 5 Strict Pull-Ups, 9 DB/KB Bent Over Rows. 9/Side if you only have 1 weight.

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