Announcements

Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.

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

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Warm-Up

A): Group Dynamic (No Measure)

B): Agility Ladder Drills (No Measure)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

30 Calorie Row

30 Box Jumps

30 Sit Ups

30 Burpees

* Divide the work evenly between you and your partner.

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off)

Flutter Kicks