Announcements
[WEEKDAY SCHEDULE]
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363
[SATURDAY & SUNDAY SCHEDULE]
10 AM – https://zoom.us/j/216528666
🙂
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🎖 HERO WOD
Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
WARM-UP:
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200m Easy Run
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:30 Spider-Man Lunges
:30 Romanian Deadlifts /SIDE
:30 Mountain Climbers
:30 Hang Power Cleans /SIDE
:30 Frog Hops
:30 Strict Press /SIDE
:30 Slow Burpees
:30 Power Clean and Jerks /SIDE
Abbate (Time)
1 Mile Run
21 Clean and Jerks (155/105)
800m Run
21 Clean and Jerks (155/105)
1 Mile Run
SCALING:
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1 MILE RUN: 8 Min. Jog in home or as a time cap, 2k Row, 4k Bike.
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800m RUN: 4 Min. Jog in home, 1K Row, 2K Bike.
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CLEAN AND JERKS: 21 Double DB CJ, 30 1-Arm DB CJ, American Kettlebell Swings, Slam Balls.