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

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Metcon (No Measure)

3 Rounds for Quality of:

:30 Sampson Stretch / Side

10 Overhead Squat with PVC

10 Sit-Ups to Pike

10 Good Mornings with PVC

10 Pull-Ups or Ring Rows

10 Ring Dips or Push Ups

* Round 1: Use a PVC Pipe

* Round 2: Use a Barbell

** 15 Minute Time Cap

Workout of the Day

Metcon (Weight)

Thruster:

3-3-3-3-3-3-3, Climbing

7 Attempts to set a 3RM Thruster

* 20 Minute Time Cap

After Party

“Roxanne” (No Measure)

Divide the class in half. Everyone starts jogging in place. Burpees are performed on Roxanne and red light.