Saturday 051119

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

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Metcon (AMRAP – Reps)

Tabata 11.0

(:20 On, :10 Off x 8 for each exercise)

Air Squats

RUN 400m

Dumbbell Push Press (35/20 per hand)

RUN 400m

AB Mat Sit-Ups

RUN 400m

Dumbbell Bent Over Rows (35/30 per hand)

RUN 400m


RUN 400m

* Complete a full 8 rounds of Tabata for each exercise. Immediately after the entire class runs 400m together. When everyone returns start the next Tabata workout. SCORE = total reps.


🔹 SQUATS: Squat to a target to maintain depth.

🔹 WEIGHT: Reduce to a weight that allows continuous work for all :20 rounds.

🔹 RUNS: Reduce to 200m to avoid walking.

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