Announcements

Follow us on Instagram! @albanycrossfit

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

View Public Whiteboard

Workout of the Day

* 25 Minute Time Cap

Reliquary (Time)

5 Rounds of:

10 Deadlifts (225/155)

10 Snatches (75/55)

10 Handstand Push Ups

10 Snatches (75/55)

[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

10 Deadlifts (185/125)

10 Snatches (75/55)

5 Strict Handstand Push Ups

10 Snatches (75/55)

[Scale 2]:

4 Rounds of:

10 Deadlifts (135/95)

10 Hang Snatches (55/35)

3 Wal Walks

10 Snatches (55/35)

Midline

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds)

Hollow Rocks

Superman Rocks