Albany CrossFit – CrossFit
CrossFit
A: Saturday Smackdown – WOD 1 (Time)
6 Rounds w. Partner:
12 Thrusters (95/65)
12 Lateral Barbell Burpees
– One partner finishes a full round before switching.
B: Saturday Smackdown – WOD 2a (AMRAP – Rounds and Reps)
5:00 AMRAP:
10 Calorie Bike
20 Sit-Ups
Rest 1:00
B: Saturday Smackdown – WOD 2b (AMRAP – Rounds and Reps)
5:00 AMRAP:
10 Calorie Bike
20 Kettlebell Swings (53/35)
Rest 1:00
B: Saturday Smackdown – WOD 2c (AMRAP – Rounds and Reps)
5:00 AMRAP:
10 Calorie Bike
20 Hand Release Push-Ups
Partners divide the work in all three AMRAPS as desired.