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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Warm-Up

Group Dynamic (No Measure)

Skills Practice

Metcon (No Measure)

A.) Rope Climb Technique Instruction & Practice.

B.) Squat Clean Technique Instruction

C.) Take 10 Minutes to Build up to your Squat Clean Weight.

Workout of the Day

Cannonball! (Time)

4 Rounds of:

2 Rope Climbs (15′)

100ft Sprint

4 Squat Clean (225/155)

100ft Sprint

* 15 Minute Time Cap